Runners usually talk about muscles in terms of quads, glutes and hamstrings. Exercise physiologists, on the other hand, talk about muscles in terms of fast-twitch and slow-twitch fibres - which is one of the reasons why physiologists aren't invited
your pancreas to release insulin. Insulins main function is to reduce your blood-sugar level by helping to transport glucose to your muscles. This is all good because we need glucose to fuel the muscle contractions involved in running. However, our
as they want for the first 15 seconds of a race without suffering any ill effects. This is true - but only if the race is 15 seconds long. That's because you have only 15 to 20 seconds worth of phosphocreatine in your muscles to use for sprints. Once you
intensity during races burns calories at an even higher rate.However, while racing makes you fit and fast, it also makes you tired. Lots of fast running without rest depletes muscle glycogen (the fuel your muscles need to keep working properly), and takes
muscle contractions. As a result, according to a study at Ball State University in the USA, you'll run slower because your muscles will work less efficiently (which also makes them more prone to injury). The two lessons to be learnt here? Don't expect
will be replenished. Then hone that work by reducing total volume to boost muscle glycogen levels and immune function. But keep the intensity high in a few key sessions to recruit fast-twitch muscle fibres and to stay sharp physically and mentally. With this mix, you
fitness. VO2 max, or maximal oxygen uptake, indicates the amount of oxygen consumed in millilitres per kilogram of body weight per minute. The higher the number, the more oxygen you get to the muscles, and the faster or longer you run. Tergat's oxygen
pace, then drop the pace by two to three seconds for each successive 400mRecovery: Jog for four minutes between repeats.Ed Eyestone is an exercise physiologist and two-time Olympic marathon runner.
SundayAM: 4 miles (easy) PM: RestEd Eyestone is an exercise physiologist and two-time Olympic marathon runner
muscles can extract from your blood in a given amount of time. Your velocity VO2max (vVO2max) is the running speed at which you reach your VO2max. When you train at this level, your heart and skeletal muscles work at full capacity in an attempt to utilise
