under the 20 minute mark, I couldn't touch my toes, my ITB (iliotibial band, the muscle that runs from your hip to your knee on the outside of your leg) seemed to be made out of concrete and my balance was similar to that of a career alcoholic.To be a

, especially on tarmac or concrete,' she says.'Eagle pose opens them up more, including the knee, hips, ankles, elbows, shoulders, and scapula (shoulder blades), and allows more blood to flow in meaning they recover quicker after a session and remain supple

days of full rest first).Hard surfaces are another culprit, so where possible, run on grass, trailsand woodland, and avoid concrete like the plague. Finally, have your shoes checked by an expert. Worn-out cushioning, or shoes which allow your feet

. 4. Choose your running surface carefullyMost runners clock their miles on the open roads. Roads aren’t the worst places to run, but try to run on the Tarmac no more than three times a week. Certainly steer clear of concrete pavements, which

as 'a fit bloke who runs a bit', managing a 1:06 10-miler off not much training and getting close to his goal of a sub-3:00 marathon. Last June he was out for a run when he slipped and smashed his knee on a concrete wall. "I damaged my medial knee

out your routes over the flattest streets you can find. Here's a look at other possible running venues.Pavements Stay off concrete pavements unless you are running in heavy traffic and need to get off the road. Concrete is significantly harder than

the temperature soars, but sun protection is more important.More about choosing summer kit...More about choosing winter kit...Running surfaces: they make a huge differenceSidestep the pavement Concrete pavements are made of crushed rock, and over time they

the right thing". That really helped.The 6.55-mile course was mostly off-road, gravel, rocky, rutted track, some grassland and some concrete path. It was also mainly flat apart from one short concrete hill, which went straight up and then straight back down

for a day, but this is the start of the deep, sticky, gloopy stuff. Fat Buddha and Gavo have to haul Niki out as she gets stuck solid.Vietcong Tunnels – A series of concrete tunnels to crawl through that also go uphill – murder on the knees

need a balance of objective structure and subjective comment," explains Phil Hayes, applied sport and exercise scientist at Northumbria University. "Pay attention to concrete figures, such as improved times, or running the same times at a lower heart