great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your

spike in cortisol, the natural stress hormone, which can prevent deep, regenerative sleep, making it even harder to sleep. It's a vicious circle," he explains. "Exercise is the one factor that has been shown to redress that imbalance." Mile repeats might

great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your

defensive memory function to help prevent them from re-injuring themselves," says Paul Russell, sports and exercise psychologist at the University of Bolton and private consultant (thefifthspace.com). "Until those negative memories are replaced

of metabolism and tissue damage clog up your lymphatic channels, which can prevent fluids and minerals from entering your system and speeding repair, says Pedlar. "The best way to minimise delayed onset muscle soreness and drain your lymphatic system is ice

glycosaminoglycans (GAGs). They are a vital part of the skeletal structure, and can protect against joint damage, relieve symptoms and speed healing."Glutamine, the most abundant free amino acid in muscle cells, can help prevent muscle breakdown and suppress exercise