use your last runs to throw in some light, easy strides to stretch your legs, and stretch well afterwards.You aren’t thirsty enough to drink Force yourself – you won’t be able to make up for it in the morning before the race. Sip often. And avoid

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. These injuries usually come after a burst of speed, and with a popping sound or sensation. Overtraining, forceful stretching, excessive speedwork or speedwork without a proper warm-up can strain a muscle. Strength imbalances also pose a threat. If the fronts

more long runs, some need more stretching. You know yourself better than anybody else does. The key point, really, is breaking out of the rut, reaching for the new, bringing the pieces together, growing. Be proactive, not reactive. All runners need

springier, says specialist strength and conditioning coach Jamie Sawyer (jamiesawyer.co.uk)."To get a clearer idea of how plyos work, think of stretching out a coiled spring until it's fully unravelled, and then letting it go," says Sawyer. "Immense levels

, the diaphragm moves back up and stretches the ligaments that attach it to the liver. The constant short stretching of these causes the cramp - and the sharp pain. Stitches are common among novices who haven't established proper techniques and who tend to breathe

this feeling of lactic acid build-up by experience, and because the symptoms tend to come on gradually. In some cases, if you feel pain on a training run it’s quite sufficient to stop and stretch, change the surface you’re running on or go to the other side

pooling in our veins and muscles, which can (I think) cause issues such as varicose veins. We're also supposed to re-establish our muscle length by stretching, because constant contraction during exercise causes them to shorten, though personally I don

as much energy as you can. The key is to have the body primed and ready without wasting energy. Since you won’t have access to your bike, your warm-up is limited to running, stretching, arm swings and getting in the water.I like to start with a light 10

speed equal to or faster than your desired mile time. Try 8 x 1 minute fast, with a minute of walking or very slow jogging inbetween as recovery. This should be preceded by a good warm-up and stretching exercises, and should also be followed by a gentle