but by the time I became injured, in August 2003, I was training quite seriously. I was running about 24 minutes for 5K, 48 minutes for 10K, 1:20 for 10 miles and 4:11 for the marathon.Somehow I damaged my knee cartilage. The mistake I made was wasting a huge
the first three for free. If you'd like to to subscribe and see them all (and many other benefits), you can save 30% and get instant access right here.1. Patience is a virtue Take That know a thing or two about patience – it was the name of their comeback
was an achievement beyond expectations.Q. Your fastest 100m in five years took place in Delhi [10:15]. Now you are fully recovered from injury, how much more can we expect your times to tumble?A. To be running my fastest time in five years in October is very
in your career. How have you coped with this?I had injury problems from 2004 to 2006, but I think that was just when my body was getting used to running that quickly. I managed to get over that and obviously I had some great years leading up to 2008
Q I gave birth nine weeks ago, and before this I was running up to eight miles every day. I went for my first run the other day and felt dreadful. I want to run a 10K in a couple of months, before tackling a half-marathon in the autumn. I
Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though Im back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m
of stress put through them, to allow soft-tissue adaptation and strengthening to occur. As a rough guide, you shouldnt increase any of the above factors by more than 10 per cent a week.Your knee pain could be caused by a problem with a muscle at the back
to start. Do two sets of 10 on each leg.Press-upAssume the plank position, hands on the floor and arms extended. Bend your elbows, lowering your torso until your shoulders are in line with your elbows. Push up. Do two sets of 10 to 20.Glute bridge
with weeks in plaster before I can do any exercise at all. When the cast comes off, how can I build up my cardiovascular fitness levels and calf-muscle strength, and when can I make my agonisingly anticipated running comeback?A Ankle fractures typically take
that the longer your time off, the more gradual your comeback should be. Build your confidence by achieving success with small steps.Be patientIt may take several months to rebuild your aerobic base. Take care as you gradually increase the distance and intensity
