Bent-Over RowRest your left knee and arm on a bench, bend your right elbow and lift a dumbbell straight up. Lower. Do 15 reps per arm.

and prevention, and a whole section dedicated to schedules for 10K, half-marathon and marathon races, the Guide to Running is full of practical advice that really works. If you want to make the most of your running, this Guide could be all you need.Available from

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

result, using an elliptical trainer can certainly prevent loss of fitness, but don’t expect it to keep you in top running form over extended periods without running.I would recommend that you use a combination of key sessions throughout the week. Mix

to keep your blood sugar levels steady – this will have the added benefit of preventing your digestion being overloaded. Some herbs, such as ginger, peppermint and fennel, are also good for digestion. Buy some tea bags or make up your own from the raw

as you get older. Comparing notes with some V60s a few weeks back, most of us found that running a flat-out 10 mile or half marathon can take up to two weeks' recovery before any hard speed work. – Johnny JNote every niggle and work on preventionI suppose

and causes the spasm. If you encounter the problem, change to breathing out as the left foot hits the ground. To prevent the problem occuring in the first place, develop a breathing pattern that alternates between left and right. – emjaybee

for long periods with minimal fatigue. This is essential for the ‘aesthetics’ you’re talking about but more importantly for maintaining the dynamic control of your posture while running. This is vital for injury prevention as well as energy efficiency

’t get any fuel while you’re sleeping. So carbo-load at breakfast. And add a little protein.Get cosy with frozen vegetablesThis isn't a nutrition tip. It's an injury-prevention tip. If Paula Radcliffe can take ice baths after a hard race, you can cope

triglyceride (fat) levels and heart attack and stroke risk, they also help keep joints supple. Omega-3s improve oxygen delivery to cells during exercise, help prevent and heal joint, tendon and ligament strains and also help reduce inflammation caused by over