of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off for a recovery week. If you run more than 40
If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention
training day will be lower.Do this instead: Dr Ricardo Costa, a lecturer in dietetics and nutrition at Coventry University, explains that you'd be better off running faster: "After you run, your metabolism increases," he says."This continues for 24-48 hours
but it held up and he finished the race feeling fresh and ready for another 13 miles! His nutritional preparation was again successful - one less thing to worry about on race day.There have been plenty of nutritional questions on the thread - hydration status
, personalised information, and high-quality searchable content.What we offer? A free membership system that gives you optional newsletters and recognises you when you visit the site; a hugely enhanced race diary, tons more archived articles and bonuses for our
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
Nick Morgan is Lead Sport Scientist at Lucozade Sport.Read the whole forum debateQ. Is there any benefit in doing my long runs without taking on any products? Would they then have an 'extra-bonus' effect on race day? MaracuyaA. There is school
where you can mark off 100 metres, and then every 10 metres after that up to 200 metres. Run 100 metres at roughly one-mile race pace. Note your time. Recover by walking from the finishing point back to the starting point. Run 110 metres slightly faster
eight to 78, including a thriving junior programme and a healthy group of talented seniors who are competitive at national and regional level. Club nights are always well attended and at most local road races the club turns out 40 to 50 runners – it
to visualise between now and race day.Nutritional Needs Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Even though
