-littered trails. "On longer, hard runs, aim for a pace that's about 80 per cent of your race pace. When it comes to the speedier sessions – such as mile reps or intervals – aim for 110 per cent," says Frapwell. "As long as you're hitting faster than race pace, you
dreading: Discovering it's not that fast; lactic acid. Favourite races: Henley Half-Marathon (despite the one-mile hill) Did you know? I hold the world record for migrating from adolescence to middle age (overnight). • My
is already doing 12 - 15 miles a week) Race day Lucy says: When I’m in a tough situation I like to come up with three words to sum it up. Sunday’s are: mortified, frustrated but unbowed.I knew it was going
swim because I like gliding through the water free of the weight of my body and finding a peace in the rhythm and flow of exertion.I do triathlon because I have a credit card. bos1 Join the thread No thanks... Race Number Swap-Shop A man and a
of every day. 6. Dare to be differentVary your running so that you feel excited about each session. Change your regular route, try a park in another town, go to a track, explore a new trail, run that hill you’ve always wanted to tackle, or try running
, it forces your feet, ankles and knees to absorb the full force of impact. Wherever possible, run off-road on grass or trails.Be strong A recent study showed that a combination of strength training and jumping exercises can build up your leg muscles enough
on a regular basis, maybe once a month. And remember that mileage isn't the only issue. Experts point out that an overly aggressive approach to hill running, intervals, trail running - indeed, any change in your training habits - can produce problems
per cent chance an injury will recur, which suggests athletes in general are not treating their injuries properly.Next time you become injured, or even feel a twinge, act quickly. Start off by resting - and yes, that does mean not racing. Ice the area
who ate no low-fat foods at all.Understand genetics Your family history frequently dictates your physique. If your parents are big, you’ll probably be big. You can’t change this. You may never be as skinny as the featherweight runners who win races
buoy:Include a few lengths of 'pull' in your warm-up. Relax your legs and let them trail behind you. Keep your body streamlined and concentrate on reaching forward and pulling through with your arms. You could also include some more pull in your main
