Warming up before a race or a speedwork session should mean more than just a 10-minute trot. Gentle running will get the blood flowing, but to avoid that heavy-legged sensation in the opening mile of the race, or the first few repetitions of your

Q I recently started training more heavily for some upcoming 5Ks and 10Ks. I run six days a week, including speedwork. I’m a fit 24-year-old, but I’ve noticed my sex drive flagging. Could my running be causing this?A There certainly can be a

need to work more on a specific muscle, practise the deeper stretches; and once a week, try to add the whole-body stretches.Remember:Don’t stretch cold muscles. It’s far better to stretch after a run than before.Do stretch lightly before speedwork

sugar or refined carbs, rising blood sugar puts muscles into a state of high-fuelled activity," says Floyd. Do this just before bedtime, and you might find yourself waking in agony with cramped legs. You still need sugar to fuel speedwork and long runs

sessions are tough - hills, speedwork, long runs, tempo runs - then you might be undermining all your hard work even as you do it. Pencil in plenty of easy running and your quality sessions will shine.Ditch stress As well as physical recovery, you'll need

exercise of pain-relieving chemicals called endorphins. Speedwork and hill sessions can be especially effective. To guard against leakage, try using a tampon and a towel for extra protection.16. Running helps to produce healthy skin. According

 about your exercise programme – is essential to guarantee a healthy pregnancy. A supportive doctor who recognises the benefits of an exercise programme will not only listen to your concerns, but should also address your individual needs, although you should never hesitate

my heart and lungs are working more efficiently. I’m not actually that competitive, and I don’t do any speedwork. I just love running, and it was important to me to start doing it again as soon as possible after the birth.” Top tip: Find a buggy