20 minutes: Hit the rowing machine at the gym. Aim for an effort that feels like a 7 or 8 on a scale of 1-10.You've got 30 minutes: Ride a bike at around 90 revolutions per minute (to calculate, count how many times your right knee comes up in 10

shows that when carried out over 12 weeks, it can significantly improve performance above endurance training alone."A strong body will significantly reduce the likelihood of injuries such as knee complaints and lower back pain. When recovering from

all the way back, switch to shoes with a stiffer sole or try wider-platform pedals. "Change your foot beds regularly, says Pruitt. "Change them once a year if you ride 5,000 miles or less; more often if you put in higher mileage."BackWHAT AND WHY

strength-training programme will not only make you stronger and faster but will also help you to remain injury-free.Here are the top five training benefits that can be yours in exchange for just two or three short strength-training sessions each week:1

sleep.  Reduce stress.Improve and accelerate recovery. As a preventative intervention, continued use of relaxation techniques can help to prevent injury.Active relaxation Of course there is a difference between having a lie-in until noon – under

should help you prevent an increase in either by more than 10 per cent per week. However, it's what you may be leaving out of your training diary that could be the real key to improving your running. Next time you're writing up a training session

't prevent injuries or improve performance, so there's no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads and hamstrings for a total of 10 to 15 minutes. Expect a

– to 12 o’clock – with your right foot, lowering yourself into a lunge position. Return to the standing position. Keeping your supporting leg in the same position, lunge forward again, this time diagonally to 1 o’clock. Repeat the lunge to 2 o

to their normal lengths. Then when you start to exercise, your muscles stretch even more to about 10 per cent longer than their resting lengths. This means you have a 20 per cent change in muscle length from the time you get out of bed until your muscles are well

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes