sluggishness at the beginning of my long runs? • What exactly causes a reduction in resting heart rate? • Do I need a rest? • Is this tiredness a result of working hard, or over-doing it? • How hard does hard training need to be? • Routines

think the "fat-burning" low-intensity zone is a myth, and that high-intensity exercise burns more total calories, and more fat, per unit of time. The most important factor is the distance you run. However, running at around 70% of maximum heart rate

great aid to motivation. The information you record is up to you, but normally includes training route, speed, distance, the weather and how you felt during and after the run. Some people also note what shoes they wore, their maximum heart-rate and how

Train too hard, and you'll probably burn out or get injured. Train too gently and you simply won't make the most of your potential (but hey, that's okay).Training by heart rate is one good way of getting it right (see the links at the bottom

use a heart rate monitor, aim to hit 90 per cent of your maximum heart rate. Begin and end the session with 10 minutes of easy running. The middle 25 minutes is where you want to enter your tempo zone.Tempo running requires greater focus than other

to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent

.”He started by devising a simple experiment with a small group of subjects who ran or bicycled for 40 minutes at 76 per cent of their maximum heart rate, and then had blood samples drawn immediately after exercising. Next the blood samples were flown to a