Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m
by helping you cover more miles with less effort,” says strength and running coach Paul Collins, author of Dynamic Dumbbell Training (£14.94, Meyer & Meyer). “A weakness in these muscles is often a precursor to injury.”To shore up your black spots and make
UAN:222 Article type:--This condition comes about in the lower leg when a sheath containing a muscle bursts and allows the muscle to bulge out.Symptoms There will be swelling over an area of muscle, often with a reduction in pain of the compartment
to heal.What else could it be?There is a long list of possible alternatives, including: stress fractures, muscle pulls and tears, tibial periostitis, nerve and artery entrapment and blockage, referred pain from a lumbar disc, infections, tumours
St Bartholomew's Hospital in 1985 and became a GP in 1990. He is now the senior partner in a general practice and is medical columnist for the Sunday Times and NetDoctor.com. He has a keen interest in sports medicine and has run a number of marathons.
20 minutes: Hit the rowing machine at the gym. Aim for an effort that feels like a 7 or 8 on a scale of 1-10.You've got 30 minutes: Ride a bike at around 90 revolutions per minute (to calculate, count how many times your right knee comes up in 10
without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs
Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no one definitive cause," saysDr Steve Ingham, head of physiology at the English Institute of Sport (eis2win.co.uk). Research in the Muscle & Nerve Journal shows
each position for at least five (and up to 15) minutes. Focus on relaxing your entire body and taking slow, deep breaths.Picture credit: Studio Peter Frank/ Getty Images
