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

on YouTubeBear in mind that you'd have to reduce your milage considerably while you make the transition, or you'll almost certainly get injured. It will help if you do some strength training for your calves and ankles, because you will be using muscles

and take care not to overstretch muscles that are loose and weak. For example, I focus on stretching my calves, quads and lower back, and do not overstretch my hamstrings. Here is my basic stretching routine.Lower back stretchLie on your back with your

. For an efficient running stride, you need sufficient mobility in the ankle joint. Let's say your calves are as tight as guitar strings. Your body allows the knees to roll inwards to achieve the necessary range at the ankles. It's your body's way of cheating. Those

likely to skip your run. (You know how it works - the longer the day drags on, the more time you have to find an excuse not to run.) Streamline your stretching So you don't have time for a 20-minute stretching routine? Then focus on your calves

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

the race. If I'm doing a marathon or long track race, my calves can be really sore the next day, no matter how much I stretch. The socks help lymphatic drainage and circulation, so I wear them when I'm flying as well.How do you control your asthma? (J Ailey

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

, 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