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 quality of your food and you 
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Сообщение quality of your food and you
Have an easier fourth or fifth week to allow your body to recover from the increase in mileage, where you can temporarily cut Adidas ZX 750 Femme back on mileage and perhaps have an extra rest day. “If you just keep adding miles the body doesn’t get a chance to adapt,” says Anderson. “It’s like working under pressure – you get it done but Nike Air Max 90 Dam Vita when you lie on the beach you realise how shattered you are – similarly, when you get to the end of the taper or end of the training cycle, you realise that the niggle you’ve had is getting worse. Your body has to be able to cope and adapt to the workload.”

11. LOSE SOME BADY FAT
The less fat you carry, the easier you will find running. When you run, approximately three-and-a-half times your body weight is absorbed through the joints, so even losing 3lbs could reduce the impact by around 9lbs and make running easier. But don’t confuse body fat with muscle – you may stay at the same weight if you have gained muscle but your body composition Asics Gel Lyte 3 Femme Rose will have improved, as you’ll have more muscle and less body fat.

Avoid strict dieting – focus on the quality of your food and you will probably lose a few pounds anyway. “You need to make sure you Nike Air Max Tn Dame are feeding the engine and not trying to do anything faddy,” says Anderson. “You are really trying to look after your energy reserves and allow for growth and repair (after a training session).”

12. WORK ON MENTAL STRENGTH
“Ultra marathons are about the mind,” says McCartney. “Positive mental tactics will override anything. During training, practise mental tactics, visualise feeling good. When you start feeling rubbish, tell yourself you are feeling Adidas Zx 750 Damen good. I override my pain by telling myself I’m doing well. Some people break races down and take it in chunks of five miles or ten miles.”

13. HAVE A RECOVERY DRINK AFTER A LONG RUN
High quality Nike Air Max 2015 Dam carbohydrates and protein immediately after a long run will give your body the ability to recover. If you don’t feel like eating straight away, a recovery drink may be the answer. “It helps you Nike Air Max 1 Womens replenish,”
says Anderson. “You don’t want to end up in a state where you don’t replenish after harder sessions – depletion is a runner’s enemy. You need to be tip- top going into the next session. If you ignore that principle, you end up running on 75% fuel and the next time it’s 50% and that’s just going to drag you down.”


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