Warming up before a race or a speedwork session should mean more than just a 10-minute trot. Gentle running will get the blood flowing, but to avoid that heavy-legged sensation in the opening mile of the race, or the first few repetitions of your speedwork, try some dynamic flexi...

UAN: Article type:++needs pics++--These stretch more than one muscle group at once – including your upper body, an often-neglected area in runners. 1. Downward-facing dogKeep your feet hip-width apart and your hands shoulder-width apart. Keep your

is usable and there are plenty of extra external storage pockets – including a strap-mounted phone holder. One minor gripe, though. The Contour Runner doesn’t have hip pockets. This means that you might find it a little lacking should you decide to use

by members of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the injury & health forum. HEALTH: BEATING INJURYFoot Blisters

four exercises, done two or three times a week, will do just that. The entire session should take you no more than 10 minutes – and could save you from a lifetime of problems.Back Extensions Lie on your stomach on a weight bench, with your hips

UAN: 199 Article type:--If you want to know more about running injuries, you're in the right place. This is an archive of Bodyworks, a series of columns that ran for two years in Runner's World UK. It was written by RW Medical Advisor Dr Patrick

. 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

Are they shower- and wind-resistant? Do they protect the runner from a steady autumn drizzle and moderate gusts of wind? Breathability Does the weather protection come at the cost of comfort? Does the jacket keep you cool or make you hot? Comfort What is the fit

cycling replace my running? --Will cross-training improve my endurance?What can I do to tone up my legs?How can I flatten my stomach? --Can bike sessions replace running and still make you a better runner? --Can my cycling help my running? --I

to just below your chin, moving your elbows out on the upward movement. This exercise works the trapezius muscle in both the upper back and shoulder.SquatsAn all-round work-out for runners wouldn’t be complete without some leg strengthening, and no