inspired the trend in 1954 with epic sessions like 10 x 200 metres followed by 50 x 400 metres – a combined 13.67 miles of speedwork. Ambitious runners the world over have aspired to that imposing standard ever since, in a quest for that elusive PB

also control pain and decrease muscle tightening, cramping, and spasms. Apply a frozen gel pack for 10 to 20 minutes. Two other choices: massage the area with ice that's frozen in a paper cup or apply a bag of crushed ice for 20 to 30 minutes. It's all

walk himself. Don’t try anything new. No new foods, drinks or sports. Don’t cross-train, hike or bike. Don’t get a sports massage unless it’s part of your routine. You may feel bruised afterwards if you’re not used to it. Stay off your feet and catch up