that the only way is up.Stronger For LongerHill running offers a great total-body workout that will protect against stresses and strains. "I pick up fewer injuries when I train on hills," says Angela Mudge, Buff Skyrunner World Champion in 2006 and 2007. "The

to create a more fluid, relaxed running style. Chi running is one technique that advocates smooth, relaxed and efficient running as the only way to become faster. Danny Dreyer, the author of Chi Running: A Revolutionary Approach to Effortless, Injury

Many runners assume that because they run, they don’t need to do leg-strengthening exercises. This isn’t necessarily true. A specific weight programme targeting your legs could reap a huge race dividend, particularly over longer distances. If you run a marathon

then relax and repeat 10 times."Stress fractures A stress fracture is an overuse injury caused when muscles become tired and lose the ability to absorb the shock of your foot strike. "Foot pain that becomes worse and worse the further you run is a stress

twice before and had to withdraw through injury, so I really wanted to make sure that I made the start line this time.Q. How much training have you been doing?A. I've been doing about 100 miles a week in training. The longest I've run is a hilly 23 miles

, you’re likely to improve, since you’ll have more time to run." But with more time on your hands you might also be tempted to train more. Be careful. "Soft tissue becomes less elastic as you age, so you’ll take longer to recover from both injury and a

haven’t lost my motivation, but seeing friends race does inspire me and hopefully that makes the healing process quicker. The stress fractures were diagnosed nine weeks ago so I’m finally getting back into running. I’ve been walking a lot and swimming

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by beating yourself and setting a new PB. Here are nine tips that work.Strong LegsMany runners assume that because they run, they don’t need to do leg

injury-free? I run off-road a lot and I’m a bit of a wimp when it comes to pain, so I probably back off when something starts to hurt. I have a massage every few weeks, too. I try to do an Ironman a week in training; I train three or four times a week. I

--Strengthening your lower back and abdominal muscles should help ease any pain you experience while running. To minimise stress on the lower back, use an upright posture (ie no slouching) while sitting, standing, walking, and running. You can also