. Cure Avoid clothing with stitching in chafe-prone areas and apply lube to potential hot spots.LEG LOCK Ouch Your muscles feel like they're filled with cement. Science You've run in the red zone too long and damaged some muscle fibres. Your brain

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

acne-prone areas with an astringent pad or towelette immediately after running. (Once your body's natural oils cool, they harden, leading to plugged pores.) Change out of sweaty exercise clothes straight after running, and shower as soon as possible

run and choose to breastfeed their babies:Breastfeed your baby before running;Keep note of your weight loss. If you’re losing more than one pound a week then add nutritious snacks to your diet in between meals;Eat healthy, well-balanced meals

If you ask me, the ancient Olympians were a lot cleverer than we are. They had the good sense to run, jump and throw in the nude. When you put anything between your skin and the environment, such as shorts and a singlet, you only decrease your body

trying again! Also, I generally wear extra layers of clothing when I've been feeling rough. I was told it's important to keep warm after a cold – can't remember why, though! – Simon RichardsRunning with flu can kill. There were several deaths a while back

such as allergies, headaches or acid reflux strike mid-run, as they did to Jeukendrup's patient, it is sometimes hard for you – or your doctor – to figure out and fix the problem. Here, experts offer simple solutions to six symptoms that strike runners.Symptom: A

should I do after going for a run?A: Like mud, pollen sticks... to your clothing, your hair and if you have pets, your dog's, cat's or horse's hair. Professor Emberlin suggests avoiding hanging out your running kit to dry on high pollen days, as pollen

's in it for you," says Fallows.Shop till you dropThe power of retail therapy should not be underestimated. "Ditch the running shoes and hit the shops," says Coleman. "You're on your feet and walking around - which is active recovery - and trying on clothes counts

work is all about preparation, Coates says. "Try to take your week's clothing into work on the bus so you don't have to worry about carrying much on your run," she says. "If there aren't showers at work, see if there's a gym or public pool nearby