Your feet take 18,000 steps every day on average. When you run you'll add to that figure, as well as the amount of perspiration produced by the 250,000 sweat glands on each foot. With stresses like that it's no wonder your feet complain from time
. The most likely cause? Very long runs in ill-fitting shoes. "There should be 1cm between the end of the shoe and the longest toe, with the toes neither crowded nor slipping around," says Prior. The toenail may fall off, or grow with a horizontal ridge
, after a 10-minute warm-up jog.Ease into each stretch: dont bounce or force it.Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
parallel with the floor.Keep your weight on your front foot – your back leg is for balance only. Make sure your front knee stays behind your toes. Pushing up through the front foot, return your feet to the start position, and lower arms to shoulders.Do 20
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
and switch legs. Repeat 10 times.Leg SwingsWith your left hand on a wall, stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion. Complete 10 swings and repeat with the right leg.Bicycle KicksSit "upside down
and feet. Stretches your hamstrings, calves, Achilles tendons, back and shoulders. 2. Lying spinal twistStart on your back with both legs straight. Hug your right knee in towards your chest, and hook your right foot behind your left knee. Then roll to your
improved range of motion in the hip flexors.StressYou don't need a full-body rubdown to feel good. In a 2010 study from Sweden, one 80-minute hand-and-foot massage significantly lowered subjects' heart rates, cortisol levels and insulin levels - all
without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs
is slowing down your muscles to protect you from permanent damage. Cure The damage is done – just slow down.BLISTERS Ouch Your feet sting and burn. Science Friction between your foot and your shoe or sock rubs skin raw. Moisture makes it worse
