and health clubs. Not because it doesn't work, but because it's tough. The exercises described here can be categorised as knee-dominant exercises that target quadriceps (knee extension), hamstrings (hip extension) and gluteals (hip extension). If you want

in the hamstrings, gluteals, calves, groin and quad areas. Hold stretches for at least 30 seconds. It’s very important that you stretch these muscles after exercise, too, because the increased intensity will lead to muscle tightening and stiffness. Self

, strengthening and massaging them, they still won’t necessarily be complaint-free. That’s because the source of thigh issues is often not in the legs at all. You have to go higher. "Many thigh injuries can be traced back to weak hip muscles, such as the gluteals

groups with some balance in the workout. It works the gluteals and hamstrings, two important muscle groups for runners. There's no research to demonstrate this improves running performance, but common sense suggests that if done at a high-enough intensity

! This is the longest I have ever biked, and due to some sat nav troubles (blonde on her own, on a bike, no map…) I did a few more hills than anticipated. I thought a week on I felt pretty good but realised about eight miles in to the marathon my hips and gluteals

stretches for preventing injury.Watch Sarah demonstrate how to stretch essential running muscles with our excusive videos from the first Super Six training day:• Calf muscles • Gluteal muscles• Hamstrings • Hip flexors• Motion Preparation 1• Motion

. "Choose a time where there is at least four hours between the stretch and your last training session," she says. "Warm up gently, either with a relaxing bath, or using a massage or tennis ball. Roll the ball around tight spots, including the gluteals