. There are various possible causes – the runner has bad biomechanics or bad bone structure; has followed bad training advice or owns bad shoes; has weak quads or tight hamstrings. Rehabilitation advice includes a programme of rest, icing, strengthening the quads

and stretching exercises.In the meantime, icing the sore areas, cutting your mileage and incorporating more cross-training into your routine will help you begin along the road to recovery.Subscribe now to access key exercises for strengthening your feet

.Traveller's TrotsTry to stick to as normal a pre-race diet as possible when you’re away. The more exotic the location, the more likely your hotel is going to be the safest place to eat. Avoid anything overly spicy, street food and ice cubes made from local water

in the afternoon, 500ml of sports drink during training and a 300ml milkshake after training. Fat intake Nigel's daily fat intake was generally pretty low but on one day the addition of a very large bag of nuts and a large portion ice cream pushed the average up

to this included ice cream, chocolate, cheese and cream. However it was Christmas, so Sue really only needs to fine-tune this aspect of her diet. Protein intake Sue's protein intake was higher than required (2g/kg maximum). Additional protein - that the body

temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation

bike for a few days, ice the area a few times a day and take anti-inflammatories as needed. If you experience sudden, sharp pain while you're exercising, try walking it out for a few minutes. If the pain doesn't ease, stop immediately and head home

hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet

it is,” says Gidus.  As long as you don’t gorge yourself, you’re not in much danger of gaining weight. Common sense, as ever, is important: if you routinely spend too much time in the evening with tubs of Ben & Jerry’s ice cream, you’re eventually

.Blister Sister: Anyone up for a nice cool down in the sea after the run?!Way Too Slow: I did that last year. Bought a Minchella's ice cream from the little kiosk by the stadium, and then went for a paddle. It was bl**dy freezing!