marathon race pace OR 13 minutes above marathon pace• 5 minutes easy jogFive top tips for time efficiency1 Divide your timeCycle at weekends, run and swim in the week. In most cases you are more likely to improve your cycling by doing two high-quality rides
be corrected by specific inspiratory muscle training using a device such as the POWERbreathe. Alternatively, you can use gravity to help you to breathe more efficiently. When you run, the contents of your entire body bounces up and down. This is particularly
Swimming is perhaps the perfect athletic complement to running because the two sports are so different. "Just about everything about swimming is exactly the opposite from running in terms of stresses on the body," says Joe Friel, a runner
regular time and place is efficient, and probably as essential as any single factor in keeping you running. It means you don't have to think about it or make plans. You just run every day at six o'clock or whenever; it's a regular as trudging
Q Ive never seen a convincing answer to the question can bike sessions replace running and still make you a better runner? For instance, will I be a better runner if I replace a six-mile fartlek with a 50-minute bike speed session, and an easy
Running may be one of the most natural activities in the world, but that’s not to say science can’t improve it. Rooted in anatomy and inspired by nature, Puma’s Nature of Performance collection makes routine runs feel fresh again, inspiring you
far off the ground as you run.Use a light, ankle-flicking push-off with each step, not an explosive motion, which will waste energy. If the hill is long or the gradient increases, keep shortening your stride to maintain a smooth and efficient breathing
your endurance, you need to become very efficient at utilising oxygen. Interval training is a superb form of developing this ability. This is where longer intervals, run at race pace (anything from 5K pace for 400m intervals, up to half-marathon pace
when the gun goes or the clock starts.Run an even pace"Unless you are in a highly tactical scenario, running an even pace is the best policy," says Bandu. "It uses energy in a more efficient way. And it's pretty soul-destroying if it becomes harder
athletes even faster. Developed at Puma’s Faas Lab in Jamaica, the gimmick-free lightweight stability trainer includes a unique ‘catch and release’ system, which guides the foot into a neutral position and leads to a more biomechanically efficient stride
