Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core

in their tracks. A sore spot could become a prize-winning blister in minutes, so get used to fixing problems on the hop. Some runners swear by blister plasters or tape, while others coat their feet in a thin layer of lubricant.Your mileage will be high, so

The British autumn is often a tricky call kit-wise, too wet for T-shirts but still too warm for thick layers. So we took a selection of the best shower-resistant, lightweight jackets out for a test-run. They're not designed to stand up to really

's other visitors. A popular warm-up accompanied by Christmas songs precedes a flat race taking in several laps of the pretty park. Be warned, it can get pretty toasty in that Santa suit so wear light layers underneath - or customise your suit ahead

or recovery drink to speed up rehydration and muscle recovery.Top Tip Add a couple of layers of kit to avoid becoming too cold as you cool down.To boost your speed and increase your lactic tolerance……Ride your way to the threshold Warm up for 15 minutes

line between using and abusing your muscles. The term shin splints generally relates to pain resulting from inflamed calf  muscles, tendons in the lower leg or the thin layer of tissue covering the tibia. It's a common injury for runners that can

killer, and Tom jokes that setting up a turbo in a steam room in preparation is actually not a crazy idea. "It sounds silly but people actually do that and it's a good idea. You can turn up all the radiators in the house and put an extra layer of clothing

seconds' reaction time, which is the same distance as 23 family cars, and could mean the difference between life and death.Layer upIf you feel cold before you start, your muscles will also be cold, which can increase your chance of injury. "I wear lots

November is the time when committed runners come into their own. It’s colder, wetter and you’ll need more layers of Lycra than ever before, but runners looking for racing fun in November will find it often comes complete with a wicked sense of humour and a sting

-G; black/whiteThe Panache was the biggest seller on www.lessbounce.com in 2005, and our testers raved about it. It has a formidable appearance: it’s underwired (with "memory wire" that moulds to your body), double-layered with thick, though breathable