BOOST YOUR TESTOSTERONE

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You can get more from an evening race or workout if you undertake a morning burst of exercise, according to research by exercise physiologist Liam Kilduff at the English Institute of Sport. ‘If you do high-force work in the morning, like lifting big weights, the raised testosterone levels stay high and allow you to go harder later in the day,’ says Kilduff’s EIS colleague Jamie Pringle.

PLANNING YOUR SESSION

Do a short morning weights workout without hitting your leg muscles – you’ll need them fresh for the race later.