of worthlessness.Swimming doesn't do it for me. Neither does running in a pool. In-line skating looks too dangerous. If I could play tennis without aggravating my strained hamstring, I'd do that. But I can't. So I'll hit the exercise bike or, better still, use a

!Worst moment: At 6 miles, feeling the return of a hamstring strain I had suffered 4 weekspreviously and feeling that I would have to drop out with everystep after that.Best moment: every step I did take after that, and actually finishing 30minutes faster than

my name on my vest (brought a tear to the eye).The worst moments: getting cramp at 30K in both the quads and hamstrings in my left leg which got progressively worse until it happened again at 22.5 miles - I seriously considered dropping out because

: to me, it was how good I felt having endured a month off training in February due to a hamstring pull.Most memorable moment: collecting a Lucozade from our lord and saviour Mr Jonny Wilkinson. God bless him.What I would do differently: to stop training

altering your stride, however, simply remember to stretch regularly, so that your quadriceps, hamstrings and calves (the major muscle groups that surround and support your knees) are as flexible as can be.Tip from the trenches: “Over the years, I’ve learned

and makes my hamstrings ache for days! – Rach EPain operates on a subconscious level to preserve our well-being too Pain is a gift. In my opinion, there is no way pain is a product of evolution, it’s just too sophisticated a warning system. Without pain

and efficient running style," says Don. "Target the shoulders, lats, triceps and chest. You should already be doing the usual lower-body stretches for your calves, quads and hamstrings but the most important are those for the lower back and glutes. These muscles

-second supine bridge. Lie flat on the ground. Bend your knees to about 45 degrees, and place your heels on the floor. Contract your glutes and hamstrings and raise your hips until they’re fully extended (15-second rest)30-second right-side bridge (15

and thigh and maintain a straight line (15-second rest)• 30-second supine bridge. Lie flat on the ground. Bend your knees to about 45 degrees, and place your heels on the floor. Contract your glutes and hamstrings and raise your hips until they're fully

't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes. Expect a