, your best course of action is to stop and gently stretch the affected muscle. Massage can also help, but you really need to prevent cramps from occurring in the first place. Try these tips:Stretch your quadriceps thoroughly (right) after running

, especially the day before. A massage can make your legs feel heavy.Q. My schedule advises a 6 x 400m interval session a week before the race. Is there anything to be gained from a speed session this close to race day? Rhiannon GravellA. Doing some paced work

The Week Before The Marathon...You have aches and pains Time for some honesty here. Are your muscles just feeling tight – in which case, get a proper massage – or do you have an unresolved injury? If it’s the latter, particularly if it has been

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need

of finishing training (if you can’t face a tuna sandwich, try a sports recovery drink), and brave the discomfort of cold baths and sport massage.If illness or injury interrupts your training, don’t play catch-up. If you’ve missed four weeks or more in the last

, not one. Many runners swear by a post-race massage on Monday to stave off the agony. The rest of the weekShould you run this week? We recommend a complete break from running. Gently walk, swim or cycle instead, if you want to keep your muscles limber

have saved enough energy for one last sprint, whether you plan on winning or finishing second-last," says Alistair Brownlee, 2008 Triathlon World Under-23 Champion.Don't forget to have a massage after the race. These are available at every decent

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan60--Training for the mile is something you’ve probably never dreamt of doing, but the change of focus and the variety in the schedule can be fun, and may also yield

massages - these might highlight problem areas. If you are injured, visit a specialist.Race-day storiesWe're delighted to have published more than 120 of your race-day stories so far, and what varied, inspirational reading they make. Thanks to all of you

« Two weeks to goDuring the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn’t even be totalling that distance in the whole week before the race. And as your mileage plummets, your