Time: 4:51Many thanks to the 11min/mile pacer starting at the blue start. I was doing well untill about 19 to 20 mile mark and then I hit the wall, well I think it was. My legs went solid and could hardly move them, but I had another sachet

How? Place your palms shoulder-width apart on the foam roller. Keep your elbows slightly flexed, your back straight, and your neck neutral. Stabilise the foam roller in this position and hold for 30 seconds.2. Press-up with leg liftWorks Your chest, triceps

Keep core rigid to avoid movement in the hips and legsHamstring CurlLie face-up, heels in foot cradles under anchor point, hips down, arms at sidesCurl heels to hipsSlowly return to start positionPress heels down throughout movementHamstring RunnerLie face

pulls were the second most common complaint, with shin splints coming in fourth.Why are they so common? Anyone who runs on hard surfaces, trains in worn-out shoes, rapidly racks up mileage or neglects stretching and strengthening the lower leg is at risk

in the Bikram sequence, also known as Standing Bow pose.The key to maximising the results from this pose is not just keeping your standing leg locked, it's about learning engage your lower back muscles and glutes to 'kick' your raised leg, whilst keeping your

pulls were the second most common complaint, with shin splints coming in fourth.Why are they so common? Anyone who runs on hard surfaces, trains in worn-out shoes, rapidly racks up mileage or neglects stretching and strengthening the lower leg is at risk

Time: 2:43Wet, cold, windy, painful, slippery 2-43, championship place, all is well with the world.I just wish someone would explain this to my legs."Index of all quotesNext quote

Standing Quad StretchIn standing position, bring your right foot up to your bum, holding on to your foot or ankle. Keep your thigh in line with your body. Switch legs.

and to the outside of the knee. It's caused by a tight iliotibial band (ITB), a band of connective tissue that runs down the outside of your thigh to the top of the tibia bone on the lower leg. Pain comes on after a certain distance, on downhill sections or if you

Go easy more oftenThe physiological adaptations that increase your speed happen during recovery, not training. Leg-searing rides and runs put your body under great physical stress. To cope with that kind of pressure your body strengthens itself