on your hips, and it comes with a spongy mat insert which can be extracted to use as an impromptu sleeping or sitting mat.It's versatile, extremely tough and durable, lightweight and capacious. Job done.Buy it now on the Runner's World Store!
Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US
Osgood-Schlatters diseasePatellar TendinitisPosterior Compartment SyndromeRunner's KneeUpper-leg injuriesHamstring InjuriesMuscle HerniaQuadriceps InjuriesHip injuriesAdductor InjuriesIliotibial (Fricton) Band Syndrome (ITBS)
recover." Jo Chandler, yoga practitioner Book your hams into prehab"Don't wait for a hamstring injury, avoid it by strengthening it. When you run, your hip-joint angle and knee-joint angle change simultaneously with each stride so the hamstring's length
's particularly important to strengthen the hip muscles. He claims his clinic has cured 92 per cent of knee injuries with a hip regimen."Strengthening the hips is optimal for effective rehabilitation, as opposed to treating the area where the pain is located (e
-second rest)30-second left-side bridge. Lie on your side with your legs straight, one on top of the other. Prop yourself up with your forearm, keeping it perpendicular to your body. Lift your hip and thigh and maintain a straight line (15-second rest)30
-second rest)• 30-second left-side bridge. Lie on your side with your legs straight, one on top of the other. Prop yourself up with your forearm, keeping it perpendicular to your body. Lift your hip and thigh and maintain a straight line (15-second rest
, muscles and bones of the legs hips and back, severe running injuries such as stress fractures, muscle tears, iliotibial band problems (involving the hip as well as the knee), Achilles tendonitis and plantar fasciitis. Rheumatologists specialise
replicate hill running. Bench Jumps Stand in front of a low bench. Bend slightly forward at the waist, keeping your knees soft and your hands at your sides. Swing your arms back, lower your hips slightly, and jump up onto the bench, swinging your arms
. Standing with your feet shoulder-width apart, place your fingers on either side of your head, elbows pointing outwards. Then, bend as far forwards from your hips as you can without bowing your back or bending your knees. The goal is to have a flat back
