UAN: Article type:++needs pics++--These stretch more than one muscle group at once – including your upper body, an often-neglected area in runners. 1. Downward-facing dogKeep your feet hip-width apart and your hands shoulder-width apart. Keep your

No food sources; glucosamine is produced in the body from glucose and glutamine Supports the health, flexibility and functions of the joints Inconclusive but promisingInformation obtained from: Runner's World archives, Boots, Solgar Vitamins, the British

help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

Recovering from a run is just as important as fueling for the next. By taking a recovery drink after you exercise you’ll speed up muscle repair, rehydrate and give your immune system a boost. Research suggests that a combination of carbohydrate

, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What’s more

When your lower-back muscles are weak, you are more likely to suffer from nagging pain, bad posture or below-par running. To keep this critical ‘core’ area strong, you need to strengthen and stretch the erector spinae muscle group. The following

GETTY IMAGESMost runners know about injuries. They're almost part of the game. Run long enough or hard enough, and you'll probably come down with an ache that will temporarily sideline you.Fortunately, most running injuries are short-term. After a

, and foods rich in protein to assist your body in repairing muscle and tissue. Indulge any cravings you might have – these could be your body’s way of telling you what it needs.Scientific research also indicates that many marathon runners lose around 3mg

to your muscles; easing off the accelerator over longer distances will build muscle-strength and prime your body for the loading demands of prolonged exercise.Understanding the purpose of each workout is key to maximising the benefits of our training

overlooked by marathon runners, who mistakenly think that leg-muscle strength is more important for short distances than for the marathon. They are wrong.If you run a marathon in 3:30, and use a common stride rate of 180 steps a minute, you are taking 37