much oxygen they can take in, but how efficiently they can use it when barrelling along at race pace. This is known as your 'running economy'.To some extent running economy is genetic, but it can be improved. Early in Paula Radcliffe's career, she

. Is this progress or a form of laziness?A With training, most runners tend to increase their stride length and reduce their stride frequency. So it is progress, and it’s probably because you are unconsciously optimising your running economy. The importance

faster for no extra effort. And many small gains can be made from improving your technique and training."Triathlon kit has evolved, too; the hi-tech fabrics and materials in your trisuit, and on your bike and running shoes, have been developed to maximise

lactate-threshold velocity also heightens race performances. For example, 10K race speed is about 2.5 per cent faster than lactate-threshold (LT) speed, so improvements in LT will force your 10K pace upwards. Enhancing economy also increases average race

sessions to prepare for the race. If you’re a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace

sessions to prepare for the race. If you’re a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace

burn more calories and recover for harder workouts. TemporunsTempo runs help you improve your running economy and your running form. Theyare sometimes described as 'threshold' or 'hard but controlled' runs, and they will help youprepare for races of 10K

high sugar-burning with the use of very little fat for fuel. Hard runs are also a big psychological effort. So, although some faster running is good for our ego, economy and pace judgement, to lose the lard it’s better to put your energy into more miles

and minimising injuries. Also, whenever you do a session, know what you’re trying to achieve. Is it endurance? Speed? Running economy? You should know the answer before you begin to sweat.Avoid injuries Duh. Who doesn’t pay homage to this old chestnut? But it

the distance than set off too fast and burn out just a few miles later.Steady – a comfortable, but purposeful, pace, similar to your marathon pace (65-75% WHR). The ‘steady’ run helps teach your body economy, and also familiarises you with the speed you should