Q Every winter, my training and racing is interrupted by bouts of colds and flu. What can I do to prevent illness in the first place and, other than the medicines available from the chemist, is there anything that will help me recover quickly

You put a lot of effort into your training, nutrition and race-day goals - don't sabotage it by neglecting your toenails. "Most toenail problems are easily avoided," says podiatrist Trevor Prior (premierpodiatry.com). "It's better to spend a little time looking after the nails th...

of occurrence. When you breathe hard, the air is not warmed as it enters the lungs. This also increases the amount of mucous, which is a further obstruction to exhaled air. Training improves EIA but cannot prevent it. Aerobic exercise increases the ability

that the pain on stretching disappears. The time that this takes is fairly constant in all individuals, whatever their state of fitness, and healing must be allowed to occur to prevent weakness in the scar line and the potential for rupture or herniation

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

as a preventive throughout the hay fever season. On days when your symptoms worsen, try the anti-histamine loratadine. In severe cases, steroid eye drops or nasal sprays (allowable under IOC rules) might be required. In time, often tens of years

by tight-fitting running shoes. A red itchy rash between the toes is a common symptom. "A daily footcare regime is important for preventing athlete's foot," says Jennie Kershaw from the footcare company Scholl. "It's important to wash your feet and dry them

. Cure Try preventive taping, or lube problem areas and keep feet dry. Wear socks made of moisture-wicking material, or thin, double-layer socks.

according to that time. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. For the same reason, avoid alcohol and caffeinated drinks. On the groundWhen you arrive, take a walk outdoors in the sun (without

© Getty ImagesPut simply, good core stability is one of the most effective ways to prevent injuries and improve running efficiency. The groups of muscles that make up your core section provide essential support so strengthening your core should form