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
, after a 10-minute warm-up jog.Ease into each stretch: dont bounce or force it.Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
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
it for an adventure race – hip pockets are perfect for stashing gels and food.Contact 01539 740840; www.lowealpine.comSalomon Fastrack 200 – £35At 20 litres, the Fastrack 200 will provide ample packing space for most running commuters. You’ll have little trouble
/ allergies - part 3Chest pain - muscles or worse?Heart palpitations - part 1Heart palpitations - part 2Digestion/diarrhoeaRunner's trots (diarrhoea) - part 1Runner's trots (diarrhoea) - part 2Runner's trots (diarrhoea) - part 4Runner's trots / cramps - part 3
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
of your spine, pulling you upwards. Start with just 20 and work your way up to 100. And hey, why stop there?2. ‘Good mornings’ are another exercise for lower-back strength.They’re very effective and give your hamstrings a good stretch into the deal
| Breathability 8 | Comfort 7 | OVERALL 7.5 Haglofs Oz Pullover , £190Weight: 175g Contact www.haglofs.se As with the Gore Axis, this is made from Gore-Tex Paclite so is just as weatherproof - but at a fraction of the weight. The makers say
TRAINING: RACINGHow can I avoid stitches in shorter races? Why do I struggle in the last mile of a race? Should racing related deaths be a concern? I run 10Ks. How long should training runs be? Why do I always get sick at 18 miles? Why do I
