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

, which ultimately leads to poor performance. Problems further down the legs can also occur since lots of muscles are attached to the pelvis, including the hamstrings and quadriceps, so any rotation or misalignment in this area will affect the tension

the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training

it – quads and hamstrings, for example. Each of these muscles provides essential resistance to the other, and if one becomes stronger or more flexible the imbalance could result in injury. Hamstring tears, a common running injury, are caused by strong quads

as it is for sprinters, so to ease back in, go back to what you did as a beginner and do 5 minutes run to 3 minutes walk for your first week or so.Give it a curlPlagued by injury, Harry has also had to battle with hamstring tendonitis. This is a common problem

and does not obtain treatment; and sometimes the knee settles down and you can return to sport. Part of the function of the ACL is replicated by the hamstring muscles, so if these are strong and you work hard to maintain power and tone, you might get away

(three muscles which run from the nape of the neck to the base of the spine); hip flexors and gluteus group (the three muscles which make up your bum). Whilst not around your trunk, the hamstring group (back of your thighs), quadriceps group (front

-2 degrees.You’ll be underusing your gluteals, hamstrings and lower back muscles because you don’t have a static surface to push off from as you run. You’ll need to do excercises strengthen them separately.You’ll also need to stretch your iliotibial band

and, with light to moderate pressure, glide the palms of your hands over your legs, starting with your calves and shins and working up to your quads and hamstrings. Repeat 10 times on each leg, increasing the intensity toward the end, so you

(shin)Knee injuriesAnterior Cruciate Ligament injuryBaker's CystHoffars syndrome Medial Collateral Ligament injury Meniscal CystMeniscal InjuriesOsgood-Schlatters diseasePatellar TendinitisPosterior Compartment SyndromeRunner's KneeUpper-leg injuriesHamstring