ice-cream). Aside from that I've been begging and borrowing bikes from family and friends and sticking to fairly unadventurous routes. With less than two months to go, my next task is all too clear: get a bike of my own.The good news is that I

expect to be offered orange slices, jelly babies, booze, ice pops and even a quick shower from onlookers brandishing hosepipes. There were cheering sections on the remotest sections of the A184 and even the cheeky kids squirting people with water bottles

runner, start acting like one. When Paula Radcliffe isn't running she does everything she can to speed her recovery. It would not be unusual to see her mixing her protein drink at track side after finishing an interval session or rushing home for an ice

have shin splints, the best remedies are rest, icing, stretching and strengthening exercises (see p74) and anti-inflammatories.If the pain is persistent, however, you could have a stress fracture. Stress fractures – or small cracks on the surface

have shin splints, the best remedies are rest, icing, stretching and strengthening exercises and anti-inflammatories.If the pain is persistent, however, you could have a stress fracture. Stress fractures – or small cracks on the surface of bones

, but actually helps to reduce muscle lactic acid levels faster than complete rest. Light training days and rest days should be scheduled into your workout programme.Other active steps, such as ice baths, are an increasingly popular part of the recovery process

ligament with the slip and then smashed the bone," he says. "The knee was really swollen for a while, but almost immediately I was swimming and biking on it to try and get it moving again. Icing also helped reduce the swelling."TR took advice from a physio

discomfort the next day. Keep a healthy balance by sticking to complex carbs, which are almost always high in fibre.On the morning of the race, blend low-fat plain yogurt with a banana, a little honey and some ice cubes for a pre-race shake. The yoghurt

. If the pain doesn't subside or if it worsens, it could be a sprain. As soon as possible, get off your feet and put some ice on your ankle, then apply the RICE treatment (rest, ice, compression, elevation) for several days as needed.Expert's tip "A side stitch

(being more attentive to the wildlife). I follow this with my post run ritual: some stretching, a session with the ice pack, a shower, warm bagels and the Sunday papers. From a psychological standpoint, this ritual is almost as important to me as the run