Time not givenWell, what a day. Wind, rain, puddles, soaking wet feet, sore, sore muscles, but what an incredible experience and what an amazing  crowd! The rain didn’t keep the runners off the streets and it didn’t stop the crowd from showing up

by building more muscle fibres and boosting its aerobic engine. Push yourself to your limits twice or three times a week but ease off between hard sessions. Go back to basicsLike a golfer's swing or a runner's stride, a cyclist's pedal stroke, bike

Q. There's a lot of debate about how much effort to put in on bike climbs during races. What's the best strategy?A. The key to pacing hills has everything to do with the size of the hill and the length of the race. Your muscles work on the basis

is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the  gut and can be a source

Need to save a sole in distress? Massaging your legs may soothe a sore plantar fascia - the band of tissue that runs along the sole of your foot. "The plantar shares an attachment site with your calf muscles in the calcaneus [heel] bone," explains

. Most people associate conditioning with strengthening the muscles with circuit training or weights. Both are excellent ways to develop your leg and core strength, but you have to do the right exercises and you have to do them correctly to avoid injury

arise from the joint itself, the joints of the low lumbar vertebra, nerve roots emerging from these vertebra, and from muscles and the tendinous tissue through which they attach into the back of the pelvis. In addition, the sciatic nerve, which

the pavement.Lawns and other grassy areas Because they're soft, you might think that golf courses or wild areas would be ideal places to run. They can be – but too much unevenness on these surfaces will force the muscles and tendons in your feet and legs

is an involuntary drop in performance caused by the loss of homeostasis (balance) somewhere in the body. For example, owing to lactic acid build-up, the pH balance in the muscles is upset and becomes too acidic for them to function properly, causing you to slow down

training with less strain on your running muscles and joints because, while you're using the same muscle groups, they're being worked in a different (non-weight-bearing) way.And if you have reached a plateau, the added workouts can be done at a higher