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
and protein after running, you recover better, increase your fitness levels more effectively and perform better in your next session" says Costa. So, by eating shortly after a training run or a race, you'll be leaner in the long term.Do this instead: Eat a
's especially valuable during long training sessions or races, when steady-release energy keeps you from running out of energy. During fuel shortages, your body sends protein to the liver, where it is turned into backup carbs.But the power of protein doesn
to tell on me. I stopped and walked for the first ever time in a competitive race. I struggled on through the heat, walking the length of each water station and running between them. My thanks go to the runner who grabbed my shoulder and urged me on
was not ‘Would he win?’, but ‘How fast could he go?’But, in Korea last summer, something strange happened. In the 100m World Championship final in Daegu, Bolt didn’t win. In the biggest race outside of the Olympics, he false-started for the first time in his
spiralled (at least in certain sports), but the Olympics remains a unique - and relevant - event. Their argument was that the Olympics and Paralympics provide a rare moment of global unity, where athletes of all creeds, races, cultures, gender and social
. I knew there was a reason I don’t like those buggers.All in all, a tough day, and anyone who has run an endurance race will know the feelings: one of those ones where your emotions are up and down and it is a constant battle to keep your legs moving
urine pre-run is an easy way to see if you’re hydrated,’ says Dr Lewis Maharam, former medical director of the Rock ’n’ Roll race series. ‘If it’s the colour of iced tea, you need to drink more. If it’s a pale lemonade or straw colour, you’re nicely
You put a lot of effort into your training, nutrition and race-day goals – don’t sabotage it by neglecting your toenails. Keep an eye on them and take action if you spot something amiss. “Most toenail problems are easily avoided,” says podiatrist
fundraising target, you can sign up to some of the country’s best triathlon events: the Virgin Active London Triathlon and the Toshiba Windsor Triathlon. We still have places in these races, so sign up today!You can choose either the Super Sprint, Sprint
