UK has places available in the 2011 Virgin Active London Triathlon on 30-31 July. Join our team today and your hard work will help us to find new ways to prevent, diagnose and treat cancer. If you already have a place, please request a sponsorship

guide to help you prevent, survive and recover from your next cold.You're not  sick yet...But everyone around you isGet eight hours of sleepGrowth hormones that boost immunity are released during sleep, says personal trainer Nick Anderson (runningwithus

and necessary motor units so they're ready to jump into action at the start, meaning you'll be less likely to go into the red 30 seconds in. For very hard efforts, a cool-down can help prevent blood from pooling in your legs and causing dizziness, but there

shoes for excessive wear. Even the newest, most expensive shoes will not prevent an injury but old, worn shoes will make one more likely.A good indicator that you are recovering from your injury is how the affected area feels in the morning

. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

prolong the agony.Recovery timeTreat it appropriately and four weeks should see full recovery, although this may be hastened and recurrence prevented if doctor, coach and athlete can work together to eliminate the causes. After recovery, changes

inflamed and sometimes infected. Symptoms You cannot fail to notice a swelling which develops behind the knee and probably prevents full bending and straightening. The pressure causes aching and tenderness, worse after training, and sometimes the area feels

caused the injury – is out.Medical treatmentThis is as much psychological as physical – you need constant reassurance that time (probably about six weeks) will heal the injury. A plaster cast is rarely required. Biomechanical gait analysis may prevent

muscular injury which prevents you training at your full speed. Sports massage is especially appropriate in the last few weeks before a major race for increased vitality and overall relaxation. What to expect Just like any examining physician, a massage

for endurance athletes. Several well-designed studies suggest that supplemental BCAAs may improve your exercise performance and help prevent the muscle damage that can occur with heavy training.BCAAs, along with 17 other amino acids, are the building blocks