and hamstrings, the most important muscle groups for runners. Here's a stretch that works them both: place the balls of your feet on a low kerb or a piece of wood with your heels resting on the ground. Slowly bend at the waist as if you're trying to touch your

and carbs and will go down easily if your stomach’s not ready for solid food. 30-45 minutesStretch, focusing on hamstrings, quads, and hip flexors. Spend more time on your quads if a large portion of the race was downhill. 60-80 minutesTake a

the pull is so great that a spur of bone forms under the heel. "Tight calves or hamstrings, overpronation and poor nutrition – particularly a lack of vitamin C and omega-3 oils, which are important in ligament integrity – may also contribute," he adds

, they tend to focus on the bigger leg muscles – the hamstrings, quadriceps, glutes – but may neglect the smaller muscles of the lower legs. All runners will benefit by working these moves into their routines, but if you’re currently experiencing any lower

You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session – and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When

muscles get the most benefit from stretching for 15 minutes post-run. Hit your calves, quads, hamstrings and glutes (see our complete stretching guide). "You’re not limiting your workout – you’re enhancing it," says Holt. "Stretching will do your body more

unlucky, they were)...  Foot problem 9.6%Calf tear 3.7%Shin splints 5.7%Knee problem 14.7%Hamstring problem 3.9%Back problem 7.9%(NB: If any figures look odd, bear in mind that the percentages are proportions of respondants to each individual

the lanes - but it was a novel way to warm up our quads and hamstrings.Then we had to learn how to sprint. You've heard what my experience of school PE was like - I presumed it was just a case of just ‘run as fast as possible’. Not quite. Richard explained

at weekends). Try to also include one shorter ride per week, similar to a tempo run. Then, if you have time, you could also include a turbo session, hill session or spin class to work on intervals.Don’t forget that cycling will shorten your hamstrings

territory. Luckily there was plenty of water on offer, most of which was squeezed straight onto my knees, calves and hamstrings, knowing tough times were ahead. As I came along the highway toward the Embankment I saw a familiar banner and the welcome cheers