gradually, never extending mileage by more than 10 per cent weekly. Massages relax fatigued muscles: opt for deep-tissue work after a race. Cramping your style: The wrong warm-up "The membranes of muscle cells rupture under stress," says Ingham. These tears

4K fun run and Junior event taking place alongside the main fixture, there's sure to be something for everyone at the Clandon Park 10K. Not least a pre-race warm-up and free massage to ease you into tip-top racing condition. It's certainly no walk

. At the finish, revel in your achievement and the loot on offer - a free photo, a well-deserved massage, goody bag, T-shirt and free entry to the popular gardens. Enter online now.The Terminator 2011 11 Mile(Wiltshire, February 27)Die-hard runners are back year

-organised event includes chip-timing, free sports massage, a goody bag and a technical T-shirt. There's also a very full prize pot across a wide range of age categories to add an extra incentive to get those feet flying. Enter online now.

, this could be the race for you. Tick off the Old Deer Park, Kew Gardens and soak up Thames views, as your legs push hard for a PB on this flat and fast circuit. Slick organisation and a raft of race perks from chip-timing to sports massages should ensure you

a range of sizes), free   massages and plenty of spot prizes, you  really couldn’t ask for more. Enter online now. 2. Balfron 10K, Stirling, ScotlandDate in 2012: April 22A beautiful rural race within a one- to two-hour drive of Glasgow, Stirling

what it says on the tin.This pose – the first in the floor series – comes as sweet relief from the sweat waterfall-inducing standing series. It’s designed so that your thigh gives your colon (transverse, ascending and descending) a massage, helping

with exaggerated poise and elbows at perfect right-angles.The verdict? Ben Titley liked the way I swim! Glowing from having my 'nice technique' complimented and my ego massaged I relaxed into a half-hour masterclass, with Ben doing his best to root out every errant

use ice, heat, electric stimulation, ultrasound, massage and mobilisation exercises to hasten your recovery.Subscribers can discover how to make the most of cross-training and return to fitness in the full article. If you'd like to subscribe, you

. Participants can then imagine a positive training or competitive scene and link this with the sense of deep relaxation.- Meditation and massage: Both techniques are also very good for relaxation, although but they tend to require more detailed training