, after a 10-minute warm-up jog.Ease into each stretch: don’t bounce or force it.Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg

Miss out holes to relieve pressureShirl2 - My solution was one I read in Runner's World. Try lacing your shoes differently, ie: lace the bottom two set of holes as normal then miss the next set of holes so there is a gap, and lace the other holes as usual

UAN: 199 Article type:-->If you want to know more about running injuries, you're in the right place. This is an archive of Bodyworks, a series of columns that ran for two years in Runner's World UK. It was written by RW Medical Advisor Dr Patrick

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

, the RW forumites at mile 18 – and I wanted to soak up the atmosphere.” She came home in 5:27:12.Perhaps to the relief of Anderson. “If I’d run under five hours, Keith was going to have to let me take him to aerobics. I even had a pink leotard lined up

/ allergies - part 3Chest pain - muscles or worse?Heart palpitations - part 1Heart palpitations - part 2Digestion/diarrhoeaRunner's trots (diarrhoea) - part 1Runner's trots (diarrhoea) - part 2Runner's trots (diarrhoea) - part 4Runner's trots / cramps - part 3

3:00 TO 4:00 (Page 4) Page 1 2 3 4 5 6 7 8 9 10 -->MattyH, 3:16:14How to do your first marathon: Do the Flora London Marathon, on its 25th anniversary - the best race in the world. Ten days before the race, buy a new pair of running shoes

4:00 TO 5:00 (Page 4) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Dave the Spartan, 4:59:15The excuses in first: I did no training in January and February due to family illness and pressure from work. I decided to run and enjoy it (Can you

3:00 TO 4:00 (Page 8) Page 1 2 3 4 5 6 7 8 9 10 -->Barry Metcalfe, 3:13I'm back in one piece - just!I started off steady (eight-minute miling) for the first couple of miles to make sure my calf was okay (I had picked up a strain

, a mobile phone, and there are reflective flashes at the calf for added visibility.Contact www.asics.co.uk; 01925 241 041Nike Sphere React Dry – £50Nike's new Sphere React Dry technology at the front of the tights is water-resistant, and a double