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FIND YOUR TOP GEAR

How learning to run at different paces – or change your running gears – can dramatically improve your times

Running at the same easy/steady pace during every training run is not going to help you improve as a runner. For any athlete, novice through to professional, it’s the variety of your training that will ensure leg strength develops, cardiovascular fitness increases and your core, or trunk, becomes more skilled at guiding you successfully to reach your goal.

“To become more efficient, your body needs to be worked aerobically and anaerobically,” advises Matthew Fleet, senior lecturer in physical education at Southampton Solent University (solent.ac.uk). “We need to learn to change running gears, or the pace we run at, to achieve this,” he says.

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About Women’s Running

Get inspired with our November issue of Women’s Running. Read our exclusive interview with cover star Chrissie Wellington, who shares her journey from amateur athlete to becoming four-time World Ironman Champion. Turn to page 48 and you’ll discover how you too can take your running to the next level – find out how one woman approached her first ultra and get all the tips you’ll need to up your distance. Struggling to find time to run for half an hour a week, never mind train for an ultra? No problem. We’ve got some great time-efficient sessions for women with manic lives. If running is strictly off limits for you at the moment due to injury, try our three cross-training plans to keep you sane – and your fitness up – while you recover. And if speed is your focus this autumn, don’t miss our expert advice on getting faster, as we show you how to find your top gear. Enjoy all this, plus all of the usual kit picks, inspiration, recipes, workouts and more!