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

the joints out of place, especially if the muscles and ligaments are cold and not particularly pliable. I know that if I’m stretching properly I’m less likely to have problems.” Watts is managing to average 40 miles a week as he trains for an autumn marathon

--Strengthening your lower back and abdominal muscles should help ease any pain you experience while running. To minimise stress on the lower back, use an upright posture (ie no slouching) while sitting, standing, walking, and running. You can also protect your back by doing most...

'll be able to identify problem areas. Address back pain with targeted stretching and strengthening, and follow the advice to injury-proof your back (see panel), and you'll be able to return to your training stronger and more flexible than before. Backs

- with your head held high and chest and your shoulders open - should ensure fluid movement.Flex for successRegular stretching increases the range of movements that your joints can perform, as well as creating strong, flexible muscles. "Many runners try yoga

brutal finishing stretch surprised a few regular participants. There are few flat stretches in Madrid so expect a hilly course, then add to that the highest altitude of any European capital city and breathing becomes just that little bit more difficult

taking a personal alarm and mobile phone.Try this Stick to well-lit, busy routes and don’t stop to stretch or tie a shoe lace unless you absolutely have to – crouching down makes you more vulnerable.

that begins at the heel and travels under the arch – may be inflamed. "It can be caused by heavy heel striking, which compresses the fascia, or forefoot running, which stretches the fascia," says Gavin Burt, an osteopath (www.backsandbeyond.co.uk). Sometimes

) Pretty scenery, mouth-watering refreshments and a pocket-friendly price tag make for a satisfing jaunt through the rolling pastures of The Blackmore Vale.Idle 10K (West Yorkshire, August 3) Stretch your legs over the towpaths, bridleways and footpaths

of cartoonishly perfect sand dunes you see in a Disney film: pale orange silken waves of sand stretching as far as the eye can see. They look pristine and perfect until you try to scale one and find yourself slipping back with every step.I started that first 33K