laps, so there was no one on her shoulder to challenge her to a sprint finish over the last hundred metres. Race tacticsCanada's Paula Findlay has twice beaten Jenkins by seconds this year in just this manner. Findlay has a hip injury, but Hyde Park

[backside] iliotibial band [outside of the legs], hip flexors and quads [front of hips and thighs], pectorals and anterior deltoids [top of the chest and front of the shoulders]. Follow this with relaxing stretches for each of these body parts: hold each

the stroke, right up to the point of exit, when your hand passes your hip. Try to keep it close to your body for streamlining. Your hand breaks the water at a point inside the shoulder line but it shouldn't cross your body. Your arm should be extended

(Ice all over), I took an impact on the hip and back (alcohol and sledge combined = serious injury risk) that has made running longer distances painful since the holiday. I have now restricted myself to shorter runs and more bike and swim training

." There are additional dangers," says Daniels." Immature cartilage is more susceptible to shear force than adult cartilage. Studies also show that youngsters who train too hard can be at greater risk of adult-onset arthritis of the hip." Puppy Fat A final impediment

. Keeping abs tight and hips lifted off the ground, bring your top elbow toward the ground. Do five repetitions on each side, then repeat the abs sequence.Side plank: great for core stabilityRun for three minutes. Start slowly; build to a rate of perceived

. They're a particularly good source of fibre, low in saturated fat and cholesterol. Squashes are also a good source of calcium – good news for runners, who endure a high level of impact through hard-working knee and hip joints.Cook: Squashes are tough

.catmorrison.com). Swimming is the best form of active recovery because it's non-weight-bearing, so it won't damage your joints.Walk on waterActually, run don't walk with some aquajogging. "It's great for loosening your legs and mobilising tight hips and glutes," says Kiddle

for a long slogHaving gone through a really annoying phase of shin splints, I got some physio input and they gradually re-engineered my running style. It was a ground-up (well, hip-down) re-think about each muscle group and its role in the cycle

! This is the longest I have ever biked, and due to some sat nav troubles (blonde on her own, on a bike, no map…) I did a few more hills than anticipated. I thought a week on I felt pretty good but realised about eight miles in to the marathon my hips and gluteals