hormones. But when a heavy training schedule puts pressure on your immune system, you can ensure that you make healthy diet choices.The key to maintaining an efficient and effective immune system is to consume enough of the nutrients that play a vital role

. "Adrenaline is great for sprint events, when you want to shoot out of the blocks, but with marathons, the mantra has to be energy conservation."0-6 MILESAn average 40-year-old male runner should have a resting pulse of about 60-70 bpm, with women perhaps 5 bpm

millions of women and is common in new mothers (it also affects many female runners; see page 79 for more information). Drinking less fluid is not the answer, but a training regime such as the one here can address the problem in a few weeks. The pelvic

GETTY IMAGES Better sleep. That's all that could be standing between you and a new PB. Too good to be true? Not according to Mara Yamauchi, who set a new marathon PB (2:25:03) at the International Women's Marathon in Tokyo in November. "Sleep is one

between being comfortable or stressed in your race - and that translates into precious seconds and peak performance.    Health and safetyCarolyn Hewett, winner of the 2009 TIMEX WomenOnly Triathlon, is extremely short sighted. "At my first Ironman