, and remember that using my whole forearm moves the most water.Ben also told me to bring my arm back further through the water, and had me doing drills including brushing my hip on each stroke to make sure I brought my hand all the way back.But the biggest issue

– so pick your partner with care! Dynamic Dynamic stretching uses controlled bouncing or swinging to stretch the muscles. Stretching the hamstrings and hip flexors by standing shoulder width apart and swinging one leg backwards and forwards is a

. 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