. This will loosen up your muscles and raise your core temperature. When you're performing sets, do not use fast, jerky motions, because that's a sure way to hurt yourself. Do not let your lower back do the work and if you feel pain, don't ignore it. Rest for 30

riding with a high cadence on a lower gear to replicate the looser motions of the run. Once off the bike take a few seconds, even on race day, to really focus on the length of your strides. Bricking itPractise, practise and practise again. That

.Out and back Running away from a point for a set distance, and returning faster.Time Trial An exact distance raced against the clock to help find out how fast and well-paced you really swim.

biomechanical injuries to the knee, hip, groin and lower back. At the Sub-4 Centre for Biomechanics Excellence, we're having a 94 per cent success rate by fitting a 3mm orthotic platform under the right foot. Try standing in front of a mirror and look

your head and not bringing the lower eye above the water.Out and back Running away from a point for a set distance, and returning faster.Time Trial An exact distance raced against the clock to help find out how fast and well-paced you really swim.

tortillas have a lower glycaemic index than the white variety. They also have more protein and less starch.Hard heartedReducing the fat in your diet can lower your cholesterol by 29 per cent, according to the University of Toronto. And upping your intake

-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot

and efficient running style," says Don. "Target the shoulders, lats, triceps and chest. You should already be doing the usual lower-body stretches for your calves, quads and hamstrings but the most important are those for the lower back and glutes. These muscles

've got one big race, such as a marathon, then you need to ease back gently with a taper that'll see you raring to go on race day. If you're racing over a longer season – for example, if you're signed up to a summer-long 5K series – you'll need to maintain

, then step back to your starting point, contracting your glutes, quads and calves as you do. One-legged squats Using your back foot for balance, lower your front leg so your upper thigh is parallel to the floor. Keep your knee behind your front foot. Press