UAN: Article type:++needs pics++-->If youre comfortable with the basic stretches, try these more advanced alternatives. 1. Kneeling quadriceps stretch against wallYour rearmost shin and the top of your foot should be flat against the wall, as you
Warming up before a race or a speedwork session should mean more than just a 10-minute trot. Gentle running will get the blood flowing, but to avoid that heavy-legged sensation in the opening mile of the race, or the first few repetitions of your
modifications and other options to your programme. Massaging needs to be very deep (in the form of deep friction), and it may be necessary to do this daily for up to 30 minutes to break very tight scar tissue. The stretches should be performed daily and be aimed
very impressive stuff, we’re sure you'd all agree. In fact it sounds like a great place for 2000 multi-terrain-loving competitors to stretch their legs. Well, the organisers of the GRIM seem to think so and who would argue with them, after so many of RW
, straighten each leg alternately, keeping the pelvis level.2. The plankPurpose: To strengthen the deep abdominal muscles - along with many other muscle groups. This classic core exercise is done by all the elite training squads.Starting position: Lie face
, plenty of long hard hills to stretch even the toughest hard-nuts. Last year the event attracted nearly 150 runners, but expect that number to be higher this time around.What the organisers say: Not surprisingly... "The sense of achievement you get once
of your spine, pulling you upwards. Start with just 20 and work your way up to 100. And hey, why stop there?2. ‘Good mornings’ are another exercise for lower-back strength.They’re very effective and give your hamstrings a good stretch into the deal
Breathe deeplyMany triathletes just use the top part of their lungs, taking shallow, jagged breaths as they climb. This limits how quickly and efficiently you can move fresh oxygen to working muscles. Practise breathing deep into your belly, filling
Pat Cash won at Wimbledon in 1987, playing his first match just 10 days after an appendix operation.It is quite possible that you could re-commence training in under three weeks after your surgery, but you might not be very pleased if the wound breaks
not be able to touch the painful area, as it is the back of the tendon near the patella which is most commonly affected. If you bend your knee, your doctor may be able to stretch the injured part and it will hurt!Medical investigationsA soft-tissue x-ray may
