for information and a directory of masseurs in your area.Stretch Gentle stretching and self-massage will hasten recovery. Pay special attention to your calves, quads and buttocks, which are likely to be the tightest, sorest areas.Expert's tip "An easy 20-minute
on and increases your risk of injury especially to calves and Achilles tendons. Also, as you get further away from civilisation, the surfaces are likely to become rougher, making twisted ankles more likely.Conclusion: One of the best surfaces to run on, though
altering your stride, however, simply remember to stretch regularly, so that your quadriceps, hamstrings and calves (the major muscle groups that surround and support your knees) are as flexible as can be.Tip from the trenches: “Over the years, I’ve learned
-marathon and a sub-18:00 5K to her name.Most likely to: Fly off the back of the treadmill when she realises it's set in kph not mph. Did you know? Rachael believes she can challenge Dan in the "best calves in running" competition and is able to leg press four
, then step back to your starting point, contracting your glutes, quads and calves as you do. One-legged squats Using your back foot for balance, lower your front leg so your upper thigh is parallel to the floor. Keep your knee behind your front foot. Press
't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes. Expect a
. Start slowly and stretch gently at first.Hip flexors, hamstrings, gluts and calves are the key areas for runners to stretch. Try to do some lower back stretches as well. See the videos on stretching for the key ones I use.Q. I've had problems
A pound up from yesterday. The scales now read 11st 4lb. And after a run. I step into the shower and scrub the dirt off my calves and ankles, the sweat from my face, from behind my ears. I know it’s irrational, but a germ of a thought percolates
in both of my calves that started exactly the moment I ran past the 'Only 800m left to go!' sign.Comical moment? Getting to my allotted pen with two other blokes and realising we were the very first people at the mass start. Bar none.Anything I'd do
hotter and I became dehydrated. I took on as much fluid as I could but still got terrible pain in both calves at mile 23...My wife, kids and mam and dad were at Blackfriars Bridge to cheer me on at mile 24, a few hundred yards after rugby legend Jonny
