as a preventative or to help recovery from a bout of cold or flu. Research has also shown that patients recovered three times faster when they took 150-300mg of elderberry extract four times a day, while nasturtium fights upper respiratory tract

. The most likely cause? Very long runs in ill-fitting shoes. "There should be 1cm between the end of the shoe and the longest toe, with the toes neither crowded nor slipping around," says Prior. The toenail may fall off, or grow with a horizontal ridge

prevent bronchospasm. These are usually taken twice a day, but if you feel an attack coming on, a quick-acting inhaler, called a beta 2 agonist, will ward off bronchospasm for up to six hours. EIA need not hinder your running provided you learn to master

Pat Cash won at Wimbledon in 1987, playing his first match just 10 days after an appendix operation.It is quite possible that you could re-commence training in under three weeks after your surgery, but you might not be very pleased if the wound breaks

Gesundheit! Now's the time when everyone seems to be coughing and sneezing. The common cold strikes most adults two to four times a year, each bout lasting between five and 14 days. But can you run with a scratchy throat and runny nose? Here's a

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

Your feet take 18,000 steps every day on average. When you run you'll add to that figure, as well as the amount of perspiration produced by the 250,000 sweat glands on each foot. With stresses like that it's no wonder your feet complain from time

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

© 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

can take days off." And don't try to beat your run-to-work PB. "This will add pressure." Mix it up Running a different route everyday will keep you motivated. Go to sustrans.org.uk to find 12,000 miles of traffic-free routes near you. Come up