walk himself. Don’t try anything new. No new foods, drinks or sports. Don’t cross-train, hike or bike. Don’t get a sports massage unless it’s part of your routine. You may feel bruised afterwards if you’re not used to it. Stay off your feet and catch up
- which can happen when it's hot and dry. He suggests downing about 500ml of water or sports drink every 20 minutes on hot days.Think Positive: "When you're dying of thirst, it's too late to think about digging a well" Japanese proverbThe Fear: Resistance
on your next 20-miler in a carb-depleted state. Instead, wean yourself from carbs by consuming them less and less before and during long runs to train your body to manage without them, says McMillan. Carry a gel or stash a bottle of sports drink along your
muscles," says Bean, "so you don't want to fill it with anything solid. Energy bars and gels need to be broken down in the stomach, but drinks don't." Therefore, stick to sports drinks unless it's after running or on easy-paced runs or run/walks. Try (fat
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
of chlorine and don’t even own a bike. And you find the prospect of trying any new sport intimidating. Just right Find an aerobic alternative you enjoy, and cross-train once or twice a week on days when you don’t run. Even old dogs can learn new tricks. Give
