, glutes and front and backs of thighsDo it: Starting in a standing position, hands on hips, step forward with your left foot and bend both knees, lowering until your left thigh is almost parallel to the floor. (Keep your left knee over your ankle

, abs and glutesHow? Start in the foam-roller plank position (1). Lower your chest towards the roller, keeping  your elbows in. Now lift your right leg up, then lower it back down again. Repeat the press-up, lifting the left leg. Alternate legs for 3x8

Reclining Pigeon PoseSTRETCHES: Hips and lower backBENEFIT: Eases hip and knee pain by opening hips and stretching the IT (iliotibial) bandDO IT: Lie on your back. Cross your right ankle over your left thigh. Extend your right arm through your legs

and take care not to overstretch muscles that are loose and weak. For example, I focus on stretching my calves, quads and lower back, and do not overstretch my hamstrings. Here is my basic stretching routine.Lower back stretchLie on your back with your

weight takes a hefty surge, and I’m ready to get back on track by training,’ she says. Active ingredients: With any fuel you take in close to your run, the key is keeping the fat and fibre down so your digestive system isn’t taxed as you run. Here you get

. As well as working for the British Athletics Team, she was lead physio for the English Institute of Sport in London before setting up a successful sports injuries clinic.Q1) As I have stepped up my training, I have started to get an ache in my lower back

of my lower back for 3 months now which doesn't go away. Tried heel raises but it has not not solved the problem.  I've been told not to run until inflammation goes down.  The pain only improves to a point then its just dull ache all the time.  At desk

Hideous. The Gods of ice and rain battled it out above our heads to see who could make our lives the most difficult. Answer: both of the buggers. I was accompanied at the back by a charming runner called Mike, from Cambridge, who had optimistically arrived armed