Want to know the formula for running success? It goes: run, recover, repeat. While most of us get the beginning and end bits right, the middle step often gets overlooked. It's partly because we're short of time, but I suspect there's also the belief that, unless you're running 80...

bath. Then there are daily sessions of physiotherapy and massage at the hands of Gerard Hartman and the half of the day she spends sleeping. A recent Canadian study put some of Radcliffe's methods to the test. Subjects performed sprint intervals on a

fresh again. Elasticised silicone tape inside these CR Tech ACTV tights follows your muscle patterns,providing a micro massage at specific sites every time you wear them. Together with compression, it supports you through your natural range of movement

much speedwork. When you get older it's important to recover well from EVERY hard session. – drewIron out niggles with a sports massageThe way to stop a niggle becoming an injury in the first place is usually achieved (for me) through weekly

10-mile jaunts – before breakfast, before lunch, before tea and before supper. Why not walk two miles and jog the rest. Follow each session with a drink, a shower and some food. A daily massage would also be a big help. From Christmas to mid-April you

in the benefits of stretching," says Paul Ingraham, a runner, massage therapist and health journalist (saveyourself.ca) based in Vancouver, Canada. "Plentiful research has shown that stretching doesn't help you warm up, ease muscle soreness, prevent injury

else you should consider, if finances allow, is a regular appointment with a sports masseur – especially after long runs or tough interval sessions. A massage will certainly relax you, and may cut recovery time, flush out the toxins that cause muscle

Use a foam roller for post-run recovery? That’s a smart move: this simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don’t end there – it can also build strength and stability. The roller has

again.Elasticised silicone tape inside these CR Tech ACTV tights follows your muscle patterns, providing a micro massage at specific sites every time you wear them. Together with compression, it supports you through your natural range of movement

sessions. It is a good idea to have some alternative activities like a swim or a circuit training session to break up the running, and it is a very good idea to have access to massage or a jacuzzi at the end of the day.Runners rely on their stomachs as much