gradually, never extending mileage by more than 10 per cent weekly. Massages relax fatigued muscles: opt for deep-tissue work after a race. Cramping your style: The wrong warm-up "The membranes of muscle cells rupture under stress," says Ingham. These tears

.co.uk. "That's when sleep should really become your primary training component and biggest focus." And if you lie awake tossing and turning with anxiety the night before a race? Don't sweat it. The Journal of Sports Medicine and Physical Fitness reports

of caffeine drinkers, who downed 1.4mg of caffeine per pound of body weight (a 355ml coffee for a 68kg person), had a 1.2 per cent improvement in an 8K race. "They were able to maintain a higher intensity without undue fatigue," says study author Dr Michelle

a novice who grabs three or four cups of water at every drinks station during a long race, or who chugs too much water on a long training run."Now what? If you're far from home when dizziness strikes, make a phone call that’ll get you a lift home

Swerve - If you run on the road, its camber is very important. My right knee was always worst, so running on the right hand side of a crowned road was way preferable to running on the left. See full threadHip painBedside StretchJohnnybike - I'm pleased to report