cent in mental tests and ability to deal with the causes of stress. Running actually builds new brain cells in the hippocampus, the region responsible for memory, which deteriorates from the age of 30. "It boosts blood flow – and in turn, oxygen
of depleting your stores than running slowly," Holt explains. BREAK IT: Take the breath test. "Gauge if you’re burning glycogen by the level of your breathing," Holt advises. "If you’re puffing and panting, you’re working too hard and burning up your glycogen
levels become volatile and unstable," says Dr Mike Bundy, specialist sports doctor at Pure Sports Medicine (www.puresportsmed.com). To discover if you’re over-training, try the orthostatic heart rate test, developed by Finnish sports physiologist Heikki
to cortisol, the stress hormone. Wash it down with some Gatorade about an hour before getting horizontal. In tests carried out at Lyon University, France, athletes and couch potatoes alike who downed a high-carbohydrate drink enjoyed a sleep-inducing lower
University. "Or we can be so relaxed (or determined to shut out the stressor) that we begin to focus too much on things that are superfluous to our performance."Your strategy Take your cue. Maynard recommends this tried-and-tested re-focusing technique: "I
or so higher. "In the opening stages of a marathon, the heart rate of both men and women should climb to the plateau of about 140bpm, working at about 70 per cent of your maximum effort, a guide we use for testing new athletes' fitness," says Pedlar
The Workout Run 10 x 1 mile at a 4:50-4:55 pace per mile, with 30-second recoveries in between each repetition. Your Move Run 6-8 x 1 mile, at goal race pace, with 60- to 90-second recoveries. "It's best to do this two weeks prior to a race to test
