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

Marathon.  Andrew will travel economy class 41,000kms around the world, will burn 6,500 calories a day - enough for a 600kg crocodile - go through seven pairs of socks, run on glaciers, through deserts and mountains and past iconic landmarks

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

higher mileage have better cardiovascular fitness and running economy. If you run five days a week for at least 40 minutes a day, you're ready for doubles. Here's how...Follow a FormulaInstead of one run, divide your normal run into two. The first part