if all went well.I'd begun at a moderate pace as planned, but when I reached No Name Creek, about four and a half miles in, where I'd intended to start pushing, my body refused to follow the script. My quads and hamstrings tightened then seized, my chest

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

. When the muscles at the front of the pelvis become shortened you may develop problems in your hamstrings, lower back and knees. Hip flexor StretchStand upright with your feet about hip-width apart.Place one leg in front of the other and, bending

-up shouldn't differ very much from your usual running warm-up. The major muscles of the lower limbs - the glutes, hamstrings and quads - need to be prepared, so find a flat area and do a 10-15-minute graduated run that increases in pace. Try building up to 70

known stretch for the calves is to keep your heels on the ground, pull your toes up and try to reach your toes with your hands.For hamstring cramps, place the ankle of your cramping leg behind the opposite ankle. Stand firm on the front leg and push hard

tennis ball as possible.http://www.califmall.com/footherapy.html13. Hamstring stretchesThe most effective one I've found is lying on your back - bend the knee of the leg to be stretched – clasp your hands behind the calf muscle and straighten the knee

, thigh curls (for the hamstrings and buttocks), leg presses, toe raises and heel raises. These exercises will lower your risk of injury by fortifying your joints and protecting your legs from the pounding of marathon training. You can also develop power

quadriceps and hamstrings) are both included in your programme. Training these muscles can improve your performance and also lessen the risk of knee injury. And don’t forget the abdominals; they form a crucial link between the upper and lower body.If you

, decreasing the load as they switch over to track training in April and May. The emphasis is on squats and leg extension exercises, but it’s better to follow an all-round programme, including work on hamstrings and quadriceps, to maintain a balanced

personal trainer or a friend who weight trains, to learn how to develop your ‘core’ and upper-body muscles. While you’re in the gym, include some lower-body work to strengthen your quadriceps, hamstrings and hip flexors.Too strong Your work ethic