Like swimming, cycling provides a great cardiovascular workout and burns lots of fat and calories without any impact. However, cycling is far more like running in that it is primarily a lower-body workout. In fact, the quads and calves in particular

the material 'concertina-style' to below your calves. Don't turn the material inside out - it will just make the wetsuit even harder to remove. Practise kicking your legs free. First bend the supporting leg and kick the other free - then use your free foot

and efficient running style," says Don. "Target the shoulders, lats, triceps and chest. You should already be doing the usual lower-body stretches for your calves, quads and hamstrings but the most important are those for the lower back and glutes. These muscles

calves. The half-marathon, and FLM beyond it, seemed unattainable.Hours of plodding at what seemed a ridiculously slow snail's pace round the local park and beyond, interspersed with manic Kenyan Hills and threshold sessions followed. Followed by close

, settle on it and repeat it as habitually as possible."—Ted Corbitt, ultrarunner33. Warm up, but don't wear down"At most, jog very easily for 15 minutes. Then stretch your hamstrings, quadriceps, calves and lower back. With about 15 minutes to go, maybe do

calves tighten, my shins hurt and my feet get numb. What can I do? Why do I get painful cramp in my legs? --My calf cramps agonisingly after a mile. What's wrong? --Why this sudden calf soreness? --I've had calf pain for a fortnight. How can I shake

particular attention to the hamstrings, calves and quadriceps. Also, consider light strength-training exercises for the same muscle groups.Don’t try to keep up with the Joneses Running with a spouse, significant other or anyone else who is faster and fitter

supplemental training to stay healthy and strong. Do you have chronically tight calves or hips? Just a few stretches will keep you running more efficiently. Weak core muscles? Some simple strengthening exercises will help your body stand up to the demands

muscles get the most benefit from stretching for 15 minutes post-run. Hit your calves, quads, hamstrings and glutes (see our complete stretching guide). "You’re not limiting your workout – you’re enhancing it," says Holt. "Stretching will do your body more

it'd be there) and I jogged home. I saw lots of others, then and on TV later, who obviously wanted a sprint finish but pulled up with torn or ripped hamstrings and calves, and seemed nailed to the ground with less than 100 yards to go.It was a great