, decreasing the load as they switch over to track training in April and May. The emphasis is on squats and leg extension exercises, but it’s better to follow an all-round programme, including work on hamstrings and quadriceps, to maintain a balanced

personal trainer or a friend who weight trains, to learn how to develop your ‘core’ and upper-body muscles. While you’re in the gym, include some lower-body work to strengthen your quadriceps, hamstrings and hip flexors.Too strong Your work ethic

altering your stride, however, simply remember to stretch regularly, so that your quadriceps, hamstrings and calves (the major muscle groups that surround and support your knees) are as flexible as can be.Tip from the trenches: “Over the years, I’ve learned

-leg exercise that echoes the unilateral motion of running." Basic lunge too easy? Step it up with the 'skater lunge' (shown below) to further isolate the quadriceps, hamstrings and glutes,  strengthen the big muscles that stabilise the knee and improve your

seconds of rest after each 50m.Kick with your coreInstinct: Kicking from the knees disrupts your balance and fatigues your quadriceps muscles - bad news before the bike. The Fix: Kick from the hips. Small, rhythmic flutters propel you more efficiently

-centre pocket sewn on to my race-day top. It may not be aerodynamic, but the cold helps limit inflammation and can help prevent your back from tightening up. This principle also applies on the run, where you can use cold sponges or ice on your quadriceps. Just

muscles that are in the backs of your legs, such as the hamstrings, after you've used the quadriceps and shin muscles on the bike previously.Research has shown that athletes in transition often have heart rates close to their maximum. It takes specific

walking, with one difference. Runners ‘jump’ from foot to foot, walkers don’t. When you run, the knee flexes more than in walking, the quadriceps muscles contract, and you ‘toe-off’ in more or less the same way as the long jumper who explodes off the jump

, settle on it and repeat it as habitually as possible."—Ted Corbitt, ultrarunner33. Warm up, but don't wear down"At most, jog very easily for 15 minutes. Then stretch your hamstrings, quadriceps, calves and lower back. With about 15 minutes to go, maybe do

particular attention to the hamstrings, calves and quadriceps. Also, consider light strength-training exercises for the same muscle groups.Don’t try to keep up with the Joneses Running with a spouse, significant other or anyone else who is faster and fitter