of metabolism and tissue damage clog up your lymphatic channels, which can prevent fluids and minerals from entering your system and speeding repair, says Pedlar. "The best way to minimise delayed onset muscle soreness and drain your lymphatic system is ice

sessions at a higher intensity to train the body to delay the onset of lactic acid.As with running, good technique is also a performance factor in cycling. For example, the best runners perform drills to help them run efficiently, while top cyclists

. "Simultaneously stretching opposing muscles – like the biceps and triceps – to induce a deeper, better stretch, can reduce delayed onset of muscle soreness by up to a third," explains Gemma McCartney, running tutor at Lifetime Training (www

.”Translation: the most important reason for long runs is to condition the muscles to delay the onset of fatigue.2. What is the best long-run training distance for marathoners? In short, there is no perfect distance. We have seen marathon-training schedules which