UAN: Article type:++needs pics++-->If youre comfortable with the basic stretches, try these more advanced alternatives. 1. Kneeling quadriceps stretch against wallYour rearmost shin and the top of your foot should be flat against the wall, as you
, after a 10-minute warm-up jog.Ease into each stretch: dont bounce or force it.Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
my mileage and practised running above 14,000 feet, but still I'd limped home after aggravating an old Achilles injury. Today I was ready for a charmed third try. I was fit, healthy and confident of a top-10 finish. Maybe I'd even break three hours
