specific goal. The first thing that you will need to know is your current level of performance. Doing a 5K or 10K time trial should be your next step. Once you have assessed the results of this, you can work on putting together a 12-week schedule, after

to true exhaustion during rowing in a way that is not possible during running.—Dr Alison McConnell, exercise scientist and sports physiologist

frequently to get the same amount of fluid in).—Dr Alison McConnell, exercise scientist and respiratory physiologist

for someone in their 40s, because maximum heart rate declines as we get older. The rough rule of thumb for estimating your ‘age-predicted’ maximum heart rate is to subtract 0.8 times your age from 214 for men, or subtract 0.9 times your age from 209 for women

and 2092(0.93age) for women. There’s a great deal of individual variation in MHR, though. For example, the age-predicted MHR for a 25-year-old may be 195, but in reality it can range from 175 to 215. The rate of age-related decline of MHR also varies, which

it right, because your breathing will suddenly feel much stronger and easier. You may find it hard to believe, but simply being aware of your breathing and building a steady rhythm can make it feel much easier.—Dr Alison McConnell, sport & exercise

Q I’ve recently taken up running, after losing 115lbs in 18 months and giving up smoking after 25 years. I’ve been running for about 20 minutes every morning for four months, but my goals are to build this up to 45 minutes, five times per week