likely to experience runner’s high when you run just a little slower than your 10K race pace. Slow down more than that, and you don’t produce enough stress. Run faster, and you become overwhelmed by the effort. At your 10K pace, you’re in the zone. You
when runners from New Zealand, including Peter Snell (three-time Olympic gold medalist), suddenly began winning a disproportionate number of big races. Their successes were based on the training philosophy of Arthur Lydiard, a marathon runner turned
again, I'd do speed drills and plyometrics to try to develop more raw speed." The way Scott looks at it, the tracks, the racing spikes, the workouts and the nutritional advances have gone about as far as they can. "Training shoes keep getting better
I'd experience if someone told me they were decorating 50 bedrooms in 50 days."Too Much Water: "Apparently some crazy Germans do 12 in 12 days for the 12 days of Christmas."Plodding Hippo: "I get bored if long running alone, but in a race I'm in too
black coffee before training in the morning. Training on empty helps promote fat-burning metabolism to kick in – and minimises the need for a mid-session loo! – Slow-coachI can't leave the house before a long run/race (10 miles plus) without having my
was hooked instantly and have been wearing them full-time since. – VelociraptorI eventually caved in and got daily disposable contact lenses. This was after (1) a 10K race chosen solely because it was in an area I knew from years back, and wanted to see again
might expect. Heart rate monitors are really good for base training and will give you instant visual feedback on whether you're training at the most useful level or not... which is often amazingly slow. – Dave CochraneSet a targetEnter a race. You know
or you will injure yourself. I gradually increased the miles on my toes and gradually decreased the "heel" miles; whole process took about 10 weeks. The morning walk down the stairs took longer than normal, but it felt great running at my new race pace
-littered trails. "On longer, hard runs, aim for a pace that's about 80 per cent of your race pace. When it comes to the speedier sessions – such as mile reps or intervals – aim for 110 per cent," says Frapwell. "As long as you're hitting faster than race pace, you
to consume oily fish – such as sardines, tuna, salmon, and mackerel – at least once per week. 7. IN THE DRINK: Consume fluids when training or racing Drinking will help to prevent dehydration – which has been proven to cause an increased release
