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

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

Sonia O’Sullivan achieved a 5K personal best eight months after having her second baby. Norwegian marathon runner Ingrid Kristiansen was out there winning races just four months after giving birth. In fact, last year’s World Championships was awash