on Mondays or any day after a holiday. Her advice is to make a weekend schedule, and stick with it. For help, line up a training partner.11. Stay involvedIt seems counter-intuitive, but keeping busy can keep you healthy. Having projects to do gives your day
are to be expected, but don't let them put you off your next cycle of training or another race. It's easy to recover, stay in great shape and be ready for the next challenge if you follow these simple tips from our expert coaches and athletes. Go for a spin"After a
Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no one definitive cause," saysDr Steve Ingham, head of physiology at the English Institute of Sport (eis2win.co.uk). Research in the Muscle & Nerve Journal shows
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
, with this tension transferring to the head and face," says Greg Whyte, from the Research Institute for Sport and Exercise Science at Liverpool John Moores University. The fix: Warm up your neck and upper back with self-massage, as well as doing neck and shoulder
them in good-as-new condition if problems arise. See full threadIliotibial Band Syndrome (ITBS)Get a sports massageCep - I'd say sports massage is essential to recovery. It will hurt (a lot!) but is worth it. Get a recommendation, maybe through your
to do lengths in the pool,” says 2:45 marathon runner Kim Saddic. “The water enables me to stretch and relax. It feels therapeutic, like a massage, and refreshes me after running.”3. Keep your options openThe more flexible you are with your training
baths, compression and massage combined with 20 to 30 minutes' light cycling or swimming in the days after your marathon." The Wall Explained..."Hitting the wall is about running out of energy," says Dr Tom Crisp, sports and orthopaedic physician
Matt qualified as a physio 20 years ago and has spent the past decade at the forefront of sports medicine. He works as a consultant in private practice dealing with everyone from elite level runners to beginners.Q1. I’m grateful for the opportunity
. But what I do have in common with Liz and Sonia (apart from our taste in sport and washboard tummies I wish!) is that I too have been a pregnant runner. Unlike them I did not go on to win London Marathon records or win medals at the Sydney Olympics
