Q I’m 44 years old and have been running for 20 years. I stretch my calves and hamstrings before I run but have recently suffered a calf strain after a few miles. How can I avoid this and how should these injuries be treated when they occur?A From

are generally flat or gently rolling, and are made of dirt, gravel or wood chips. Double-track trails, created for vehicles, are found in forests and multi-use areas, often have a gravel surface and may feature steep climbs. Single-track trails are narrow dirt

PB for 10K: 37:00 Half-Marathon: 1:26 Marathon 3:13 Strengths: I'm a hard worker and a keen learner. Weaknesses: I hardly ever look at my watch, and I don't pay much attention to the scientific side of running. Did you know

TRAINING: RACINGHow can I avoid stitches in shorter races? Why do I struggle in the last mile of a race? Should racing related deaths be a concern? I run 10Ks. How long should training runs be? Why do I always get sick at 18 miles? Why do I

.“It’s me back,” muttered Big Ron. “It hasn’t been right since London.”Good Lord, someone had actually run a race! Perhaps there was hope for us yet!“You never told me you were doing the London, Ron. How did you get on?”“Not this year,” he snapped. “1996.”“1994

on cambered beaches throws the body out of alignment, while soft sand places extra stress on the Achilles tendon and calf muscles compared with firm, even surfaces, according to Medicine and Science in Sports and Exercise.To play it safe, stick

directions.Plan B Spend 40 minutes on the bike, stairclimber or elliptical trainer (five-minute warm-up, 30 minutes at a steady 70- to 80-percent effort, and five-minute cool-down). Then, for the next 20 minutes, perform one or two sets (12-15 repetitions

the gym, where no one would see me collapse after single-digit press ups and pull ups. The running went better, though I found the 15 minutes at 10K pace rather monotonous. My heart rate climbed to 159, about 88 per cent of my maximum.The Progressive

, and find what they like.You're well known for your 100-plus-mile weekly training schedule each week. How do you find time to sleep?(Chris Leigh 3)I sleep a lot! I get 10 hours or so at night, and another two in the afternoon between 2 and 4 o'clock. I

comfortable under your belt as your first goal – easily reached goals are the way to go. Start off with 10 mins now, do that for a couple of weeks, than add 1 or 2 mins (or whatever you reckon) a week. You'll improve in leaps and bounds, way faster than you