. The exercises are best done as a sequence, in the order shown below, on a mat or a carpet.Flat Stretches1. Relax on your back with your legs two to three feet apart and your arms by your sides. Your hands should be a little way out from your body, palms facing

on the move.MEN'S BRIEFS Jockey Sport Stretch Trunk, £14 Contact www.deadgoodundies.com Extremely comfortable and wicked sweat away well. The waistband has a towelling inner

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 speedwork, try some dynamic flexi...

Q I’m 44 years old and have been running for 20 years. I stretch my calves and hamstrings before I run but have recently suffered a calf strain after a few miles. How can I avoid this and how should these injuries be treated when they occur?A From

, forearms and elbows underneath your body (keeping your palms facing the floor). This may be uncomfortable at first, but this position helps stretch and strengthen the elbows. 2. Inhale and, using your glutes, lift your right leg off the floor at about 45

and shoulders on the floor and as you pull down on your legs, try to keep your hips and bum in contact with the floor. The aim is to have the length of your spine from coccyx to neck stretched out so they remain in contact with the floor for the duration

later) I suffered horrible cramps in both calves. I put this down to overtraining, so three weeks before my next marathon I eased down and did a lot of stretching. Despite this, I started cramping even sooner than before – at around 18 miles. I think I

Want to know the formula for running success? It goes: run, recover, repeat. While most of us get the beginning and end bits right, the middle step often gets overlooked. It's partly because we're short of time, but I suspect there's also the belief that, unless you're running 80...

and shoulder. Do not twist.FormA desk-bound life can lead to poor posture so be sure to install work surfaces at a comfortable height. Stand up and walk around or stretch every hour. Make sure you don’t stretch too far when you’re performing manual tasks

your gaze forward, left leg locked and keep kicking until you feel you've reached your maximum. You may feel the stretch in your inner thigh on your standing leg.7.     Keeping your hips level, slowly lower your torso until it is parallel to the ground