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 point at which your muscle efficiency falls off significantly (your lactate threshold, or LT); and you can improve your endurance, or running economy (RE).It follows that the most effective training takes direct aim at one or more of these three factors

the 12 weeks, the subjects' running economy (or how efficiently they ran) increased by an average of three per cent. That's a nice increase in a running variable that's not easy to improve. Of course, not everyone appreciates hills. Running up hills

, decreased perceived exertion and increased running economy. In 2004, prior to the Athens Olympics, US track athletes were given the chance to attend a pre-Olympic training camp in Crete about two weeks before they moved to Athens. The runners followed a heat

sessions each week. There were no restrictions on additional running or cross-training workouts, and there was no "final exam" test race.The post-programme lab tests showed that subjects had improved their running economy by two per cent, their maximal

:40, and we have research to explain why. The heart's pumping ability has simply gone beyond the diffusing capacity of the lungs."Snell allows that anaerobic metabolism plays a role, as does running economy, but he believes that oxygen delivery is the key