of miles - especially if you slow down and apply pressure to the area where you feel the stitch.Nutritional Needs"Take in a lot of protein this week to aid in the repair and recovery of muscle tissue damaged during the high-mileage phase of marathon

for novices – but a high correlation between high mileage and injury frequency. Speed strategyConventional Thinking: Speed workouts should feature numerous repetitions with short recovery periods. Uncommon Wisdom: Speed workouts can consist of just two repeats

feel hard, and make you too tired to add more running days.Just right Alternate four- and six-mile runs, three to five times a week on different courses. Variety keeps you energised, and adding short-distance ‘recovery’ days gives your body (and mind) a

you kneadRegular massages are most valuable during your heaviest training months because they can hasten your recovery from training and help keep you injury-free. The best time for a massage is the day after your long run or after a speed session