with the injury demons by increasing weekly mileage by no more than 10 per cent, separating long runs, tempo runs and speed workouts by at least 48 hours, and understanding that more isn't always more. "There is evidence that clocking over 45 miles weekly can
What are your running fears? Injury? Hitting the wall? When the anxiety monster rears its ugly head, here's how to beat it - or even make it work for you.Beat your racing fears.Beat your training fears. Beat your health fears.
and faster runs. This may mean shifting between 10- and eight-minute miling, or between eight-minute/mile pace and weekly speed sessions. It’s the contrast that’s important. Running fast all the time can lead to injuries; always going slow can lead
on longer runs do absorb road shock and reduce injury risk, but at this point in your training you're looking to maximise fitness gains. So consider wearing a lighter pair of trainers for speed sessions and on shorter runs when you're going faster. Lighter
your running performance. Cross-training has slowly crept into runners' lives over the last two decades. First we started doing it to stay in shape while sidelined with running injuries, or maybe to try a triathlon. Now we do it even when we
You've heard the usual recommendations for so long that you accept them as gospel. And most of the advice is solid. Who can argue with putting in mileage, peaking for races and stretching after a run? But just because many coaches, sports
« Three weeks to goThe hard work is now behind you. You’ve finished the final long run and you should be easing back on the intensity of the mid-week runs. Rest truly replaces training as the most important element of your preparations, and race
out. A good guideline is that if the pain forces you to alter your stride, drop out so you don’t develop a long-term injury.A side stitch strikesAs excruciating as these can be, plan to keep on running, because most stitches vanish within a couple
Elliott, triple Olympic championThe Fear: Not FinishingThe Fix: Start Slow and Run-WalkA DNF [did not finish] can torment you for years, especially if it comes after months of training for the race. There's no shame in dropping out with injury
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