, after a 10-minute warm-up jog.Ease into each stretch: don’t 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

Q While gardening, I managed to get a hernia in my groin. I’ve been told it could be up to nine months before I can start running again. Will I really be out for this long?A It’s difficult to say without the opportunity to assess your individual

my sister & daughter in the crowd (seperately) & hearing my daughter's excited cries of MUM! Being passed early on by a chap in green thong covered in body paint as Tarzan & passing later a bloke running with a wooden box around his groin with Roy

. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

meet at the front of the groin, or where you have suffered a so-called sports hernia. Osteoarthritis of the hip joint may also refer pain to the inner thigh.Self-treatmentThere are only so many ways in which one can write RICE, but it is by far the most

heavy for my body. Still, I’m sure that once my heart rate drops below 185 and my pectorals come out of spasm and the acute pain from my tennis elbow abates to the point where I can remove the stick from between my teeth, I’ll feel like a million dollars

on the move.MEN'S BRIEFS Jockey Sport Stretch Trunk, £14 Contact www.deadgoodundies.com Extremely comfortable and wicked sweat away well. The waistband has a towelling inner

, eventually, glee.Your stroke in the open water should differ to the one you use in the pool. These tips and drills won't let you down.1 Body PositionTo swim long distances, a streamlined body position will markedly reduce your effort. Poor leg position is a

out of your back door tomorrow, or you’re more likely to end up limping to the physio’s couch.1. Quality sessionsBeing of a shorter duration and a higher intensity, miling requires a greater amount of anaerobic work than races of 10K and longer

Black toenails are caused by pressure on the nail, which causes bleeding under it. The normal cure is to make sure that your shoes have lots of room for expansion when you run. I believe that in your feet can expand by up to 10 per cent during a marathon, caused