Q I have recently discovered that when I’m training and racing hard I end up suffering from a terrible sore throat. I eat a well balanced diet, take multi-vitamins and have tried echinacea. Should I take antibiotics, cut down on the alcohol – I don’t think I drink excessively fo...

you stay healthy. A poor recovery strategy can lead to fatigue, chronic tiredness, muscle soreness, poor sleep and increased susceptibility to infections and injury.   Recovery in the body involves a complex process of adaptation to the physical stress

or settle for an easy run. It's better to turn up to your race slightly undertrained than not to make it to the start line at all. Distance runners seem to be more susceptible to UPS - studies suggest that it's the volume rather than the intensity

is when you're breathing out a greater volume of CO2 than the oxygen you're breathing in. The EIS uses state-of-the-art air analysis software to help identify an athlete's optimal aerobic pace, but it's pretty much impossible to gauge on your own in race

UAN:287 Article type:++add book link at top++ -- This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You’ll be happy to know that staying fit is good for both you and your baby. Obstetricians

deficiency because they simply do not lose the volume of blood (and therefore iron) which women do.Some researchers believe that running further increases the risk of iron deficiency due to loss of iron in sweat, urine and the gastrointestinal bleeding which

not normally train, or to push further into the depths of glycogen depletion than you would normally.As a result, you get a slightly different stimulus for adaptation. Research looking into training twice a day versus once a day for the same total weekly volume

. The last physiological variable to adapt is your sweat rate, which takes eight to 14 days to reach maximum efficiency. Other, faster responders include increased plasma volume, decreased sodium concentration in the blood, decreased heart rate while running

triathlete to increase the volume of his or her training in order to build a strong base of fitness for the summer season ahead. Minor infections and colds may not seem serious in themselves, but they can severely disrupt your training and dampen your

temperature above 101°F could increase the risk of birth defects. So make sure you’re staying cool enough, and if in doubt, take your temperature after a run. If it’s over 100°F, you’re probably overdoing it. Also, skip that post-run soak in a hot bath.6. You