immediately in front of them and split my knee open quite badly.I'm really really upset that whoever this was didn't have the decency to stop and help me up or even see if I was OK. Luckily the Lucozade guys called for a medic who patched me up - I was able

Murchie (who was carrying a knee injury) and went on to post the only sub-hour time of the day. It was here that Kerry Macphee also shook off Emma Lamont to take the lead in the women's race.Racers finished with a flat out-and-back 5K taking them back

recover." Jo Chandler, yoga practitioner Book your hams into prehab"Don't wait for a hamstring injury, avoid it by strengthening it. When you run, your hip-joint angle and knee-joint angle change simultaneously with each stride so the hamstring's length

, how and why to stretch have left him more confused than ever. Can you help him out with some no-nonsense advice?"I am new to running and am just waiting to recover from my knee pain (having overdone it early on). I have read some articles online about

have held him back, as they do for so many prospective marathoners. Two bouts of knee problems have slowed his progress and just when that appears to have cleared, he now has a shin problem. This has curtailed the last week’s training and meant

, but just days into the training she picked up a knee injury that has hassled her ever since. It’s been the bane of her marathon preparation, and instead of putting her energy into running Vicky has had to face every runner’s nightmare, trying desperately

to the effect of the orthoses, and to improved rehabilitation.”Many people are surprised to discover that knee and lower-leg injuries frequently originate from the abdomen, hips and pelvis, rather than stemming from the feet and ankles. They shouldn

repetitions, when needed.Ball Crunches Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor and fingers laced behind your head. Crunch up, pause, then slowly curl back down.Ball Press-ups Get

and keep your eyes on your feet to avoid nasty falls. Rough ground and increased twists and turns can seem tough at first, but regularly heading off-road will help you cultivate stronger ankles, knees and quads, solid core stability, and a sharper running

in intensity, then peaks and slows. "Vigorous exercise yields the greatest health benefits," says Pierce.Here's howDo drills, then pick up the pace. Jog for five minutes and do 25m each of knee lifts and rear kicks. Then, for five minutes, increase your speed