member, or friend, or colleague who’s always worrying about the toll running is taking on your knees, hips, and back. You might even be worried yourself. We all know a few one-time runners forced to become swimmers, cyclists, or power-walkers. We wonder

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: don’t 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

in Colorado, USA. "Running requires the coordinated effort of multiple muscles of the stomach, lower back and hips, all working to create a stable pelvis," he says. "These muscles anchor your whole body when you run, and you can't make a strong push

, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times. Get It Right Squeeze

first, then do one of the workouts below, alternating between them. Each takes 20 to 30 minutes. Except where noted, do three sets of 20 reps. Increase the reps each week until you get to 50, then increase resistance.Workout 1 Overhead press and squat

or trunk) is made up of more than 30 separate muscles across your back, stomach and hips. These are some of the key muscles you’ll be strengthening – and feeling – when you start working on your core stability: Transversus Abdominis Think

improved range of motion in the hip flexors.StressYou don't need a full-body rubdown to feel good. In a 2010 study from Sweden, one 80-minute hand-and-foot massage significantly lowered subjects' heart rates, cortisol levels and insulin levels - all

that includes some lactate threshold (the point at which lactate begins to accumulate in the blood) efforts and a few 10- to 30-second effort sprints.Cut to the coreDon't burn precious time in the gym. Just target your core muscles; they'll help you stay strong