Get up to speed with the latest training tricks from Kristoph Thompson

Three ways to…

Run faster

Lighter kit

Wearing lightweight trainers has been shown to increase performance by up to two per cent. This may not sound like a lot, but it can equate to up to 30 seconds over a 5K race, more than enough to smash your PB!

Description: Active living fast fitness

Downhill running

Your stride frequency (the number of steps you take per minute) is one of they key factors that’s used to determine your running speed. Running downhill causes you to run slightly faster, and gets your legs used to moving at a quicker pace.

Interval training

Alternating between running at faster speeds and jogging will help to increase your pace. Try running 200m-800m intervals faster than your regular pace, then jog for up to half the distance as recovery before repeating. Do this three or four times.

Fit facts

Class act

According to research from Gold’s Gym, people who like to exercise in a groiup visit the gym nearly twice as often as those who exercise alone. People who take classes visit the gym three times a week, on average, whereas those who exercise on their own visit an average of just 1.7 times.

Good timing

Wondering how to time your meals before exercise? Leaving around two hours after a meal and half an hour after a snack will allow food to digest and energy stores to replenish.

Description: Good timing

Myth: ‘Training your abs every day is the best way to a toned tum’

Fact: Your abs are a muscle like any other and need time to recover; stick to three ab workouts a week for the best results.

Star training tip

You don’t need to spend hours plodding through your training. Make your training short, sharp and intensive and you’ll see the benefits much sooner. An explosive 30-40 minutes of exercise is much more effective than a 90-minute “average” workout.’ – GB hockey captain Kate Walsh, sponsored by Investec, specialist bank and asset management company (www.investec.co.uk)

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