legs, hips and back will mean that if pounding the ground is the only way you can feel like you've done something, soon enough you'll be flat out on it doing nothing but rest, ice, compression and some occasional elevation. Exercise in other ways

stretches for preventing injury.Watch Sarah demonstrate how to stretch essential running muscles with our excusive videos from the first Super Six training day:• Calf muscles • Gluteal muscles• Hamstrings • Hip flexors• Motion Preparation 1• Motion

have no idea. When that black moment comes, it really does! My mind was running but my legs wouldn't let me go any faster but I was determined not to walk one step. It was going over in my mind, "Head up, hips forward... it won't last for ever, two

enough training, but I ran for 16 miles, then my hips ached so ran/walked the rest. I didn't mind - I got a great sun tan, and taking longer I had time to really soak up the atmosphere. It was great to have the RW supporters at mile 17.The noise

knee has started to hurt and pain shoots to my hip with every revolution. I start to wonder how I'm going to manage the run but shake the dark thoughts from my head - the rest of the climb comes first and it has become a matter of personal pride: me

your head until you're doing 'crocodile eyes' - don't lift your nose out. Remember, the higher you raise your head, the lower your hips and legs will sink. This is like putting the brakes on."Familiarise yourself with your surroundings and the swim

on the left side and repeat rolling it off. Pull the upper part of the wetsuit down to your waist, then run to transition.As you reach your bike pull the wetsuit from the side over the hips and down the thighs. Then move from one leg to the other, lowering

in the slipstream of the person in front and the reduced drag will pull you along with reduced effort. "Aim to swim close to the feet or hips of the swimmer in front," says Lumley.Aim for negative splits (where you complete the second half of a leg quicker than

for the next six months, and get some priorities in place.I absorb training well, and recover quickly, but my problem is that I was born with a hip problem, have a very uneconomic gait and subsequently don't and can't reach high speeds. What it means that my

twisted knee for 13 miles and as a result my hip and other knee were now a real problem. I was within two miles of the end and wondered how I'd ever finish. A hand reached out with a Lucozade for me, and as I turned to thank the volunteer I realised