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Digital Subscriptions > Men's Running > January 2019 > A TO Z OF RUNNING




It’s the science behind sprinting success. Anaerobic exercises are short, high-intensity workouts where your body’s demand for oxygen exceeds energy supply – so it relies on energy stored in the muscles and uses them at a high intensity for a short period. (Unlike aerobic exercise, it’s not dependent on oxygen from breathing the air). Anaerobic sessions help develop cardio-respiratory fitness and build muscle.

Try this four-minute (one set) Tabata Protocol for high-intensity interval training: 20 seconds of a very highintensity exercise (burpees, bike sprints etc) 10 seconds of rest


“You are supposed to get out of breath,” insists Julian Goater, former elite runner, coach and author of The Art of Running Faster (Human Kinetics). In order to master the art of effective breathing Goater suggests that from time to time, on steady runs, try challenging your breathing pattern. “Try sticking to four steps (breathe in), four steps (out). And on your harder efforts try three in, three out.”


The body’s chief energy source – classed by its position on a scale called the Glycaemic Index (GI) which gives carbs a score according to its effect on the body’s blood-sugar or glucose levels. “Many runners know about carb-loading and prerace ‘pasta parties’,” says Renee McGregor, sports nutritionist and author of Fast Fuel: Food For Running Success (Nourish Books) but for 5K, 10K and half marathon distances I usually recommend an increase in carbs 24-36 hours prior to the event. Keep hydrating at this time too – it helps the body story carbs as glucose more efficiently. For marathons and ultras try to raise your carb intake 72 hours prior to the event.

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About Men's Running

Search the Internet and there are a million and one quotes about running. But none ring truer than the great Juma Ikangaa, winner of the 1989 New York Marathon, who said: “ e will to win means nothing without the will to prepare.” As runners, we know the importance of training. And yet very few of us ever get it right. Too much here, too little there, not quick enough, not slow enough, not enough hills, too many hills – the list is endless. And confusing. At Men’s Running, we’ve always focused on bringing you great training advice from people who really know what they’re talking about. Whether it’s preparing for a marathon, sharpening up over 5K or adding variety in to your programme, we’ve brought you the best advice from some of the best coaches. So we thought what better way to celebrate than creating this unique training special, packed full of hints, tips, advice and motivation to take your running to the next level – whatever that might be. We hope there’s something here for everybody. And remember, fail to prepare, prepare to fail. We’re not quite sure who said that, but somehow it seems like good advice!