at no more than 10 beats over their resting heart rate." That rush of 'fight or flight' adrenalin is there for a purpose – to elevate your core temperature and prime your muscles for action – but you need to control it if you're going long, says Pedlar

race. "Consistency and knowing what works for you is key," he says.BAD HABIT: You never stretch It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shin splints, plantar fasciitis and muscle pulls, which

, and associating to actually focus on the feeling," says Lewis. To associate, start from the head and work down, assessing each area or group of muscles. "Keep your pace in line with the information you gain from your body monitoring, from heart rate to basic

race. "Consistency and knowing what works for you is key," he says.BAD HABIT: You never stretch It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shin splints, plantar fasciitis and muscle pulls, which

stress response, and how chronic that is depends on your physiology and you're perception of the threat," says Neil Shah. From brain ache to tight muscles, RW leads you through the stress path your body endures when you feel the strain. Automatic Nervous

. "Simultaneously stretching opposing muscles – like the biceps and triceps – to induce a deeper, better stretch, can reduce delayed onset of muscle soreness by up to a third," explains Gemma McCartney, running tutor at Lifetime Training (www

, and associating to actually focus on the feeling," says Lewis. To associate, start from the head and work down, assessing each area or group of muscles. "Keep your pace in line with the information you gain from your body monitoring, from heart rate to basic

," says Horne. "It's necessary to build and repair muscles and bones, and it causes us to use more fat for fuel." Loughborough University studies revealed that when sleep is restricted over several nights, HGH release is markedly reduced. "Without

, such as squats, lunges and presses, and have lost almost three stone. Not only do your muscles keep burning calories even after you've finished working out, but full-body moves actually strengthen the stabilising muscles around the joints that let so many runners

a slow, gradual warm-up," says Holt. And even when you're not racing, don't think you can dive straight in to a run – you're just as likely to tear cold muscles and ligaments in weekly speed or tempo sessions, so factor in a 10-minute warm-up then