to improve your running. Even self-massage, foam rollering and things like that are great. I’m lucky because I’m on funding through British Athletics that we do get support so I’m spoilt. But there are ways to stay injury free without forking out for a physio

) of the muscles then you are where you are.Do think about using a foam roller on your ITB, practice single leg squats with great form, control and balance. If it makes your symptoms worse then stop, don’t train through pain. But if you do this correctly (and have

for MDC and Slow coach. You may all have slightly different symptoms, but the underlying causes may actually be pretty similar.A foam roller should be first line of defence for any one running a marathon. Your ITBs may scream at you for rolling on them

foam rollers could be an at-home alternative. Recovery operation To restore your body to its pre-race state, recovery needs to start as soon as you cross the finish line. Here’s our post-race recovery guide. Time after race

foam roller to loosen the band. Others at Risk People who run on slanted surfaces; runners with leg-length discrepancies.Plantar FasciitisWhat it is Inflammation of the tissue along the bottom of the foot that's usually worst first thing in the morning

of great spring marathon advice in the ASICS Target 26.2 hub.Don't miss:Q&A on race-day mental strategies with sports psychologist Victor Thompson, plus his vodcast on beating race-day demons.Videos on how to use a foam roller and stretching from physio

tightness. Is the tensor fascia latae (TFL), which is part of your hip flexor tight? Are your gluts weak? Are your shoes correct for you or worn out?Do you use a foam roller on your TFL? It’s at the top of the ITB, just to the front of the hip. This muscle