jog to cool down. It’s best to progress by trying to increase the pace at which you run the reps insuccessive sessions, rather than increasing the volume, because you are after all training your body to run faster.2. FlexibilityRunning speed

the inside or outside of blood vessels by stretching them beyond their elastic limit, you’ll create faults in their walls, which will bleed. The volume of blood lost will depend on the extent of the damage and the pressure behind and opposing it. If you bleed

nutritional and physical precautions. Pregnancy brings a wide array of physical changes over the course of your 9-month journey. Plan on gaining 20 to 30 pounds, including a blood volume increase of a staggering 50 percent; extra breast, uterine, and fat

:00 should be clocking up 40 miles.You may be comfortably running at your target already. In that case, don’t increase your mileage yet. Sixteen weeks is plenty of time to train for a marathon from a solid running base, so boosting your training volume before

for you and your baby - your blood volume will be boosted by as much as 40 percent and your resting heart rate could rise by as much as 15 bpm. So keeping up gentle runs while pregnant and after the birth means you can make the most of these fitness gains

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy

of recovery. (Cycling was chosen because it was felt it would be easier to make effort levels consistent for all of the subjects.) Then the subjects cycled to exhaustion at 70 per cent of their VO2max. The men drank equivalent volumes of Mars Original

your mileage by at least 10 per cent every fourth week too. Dr Cardinale says: "Undulate the level of work when you're planning your programme. If you build volume and intensity progressively, but scale it back every now and then, you'll still increase

heart's stroke volume or your ability to extract oxygen from blood that changes with age, says Sandra Hunter, an exercise scientist at Marquette University in the USA. "It's that your maximum heart rate declines, and no one can change that. It just

                            system at the expense of a more balanced approach. Volume, tempo work, long intervals, short intervals, speedwork, form and strength development all play  an important role in enhancing your performance over any distance."Rubio believes that the advances