UAN: Article type:++needs pics++-->These stretch more than one muscle group at once – including your upper body, an often-neglected area in runners. 1. Downward-facing dogKeep your feet hip-width apart and your hands shoulder-width apart. Keep

, capsules and powders Improves stamina and immunity; helps maintain the natural balance of the body Studies show ginseng doesn't increase speed in runnersGlucosamine Sulphate Helps to rebuild connective tissue such as cartilage, tendons and ligaments

strength work with regular running. It strengthens tendons and ligaments, reduces the risk of injury and improves overall running form. The problem is that most runners tend to do the majority of their strength-specific work in the gym, through squats, leg

Most injury is avoidable: the first rule is not to kid yourself that it's outside your control.Beginners need to take double care, because their muscles and tendons may need many months to adapt to the forces and range of movement of running

by members of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the injury & health forum. HEALTH: BEATING INJURYFoot Blisters

It might seem like gender isn't a big deal in the world of running. But even though men and women line up in the same races, with similar kit and an identical will to win, being a female runner can be a little different. Women have a different

from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.What you can do though, is make sure you know exactly what your body

Apart from the sort of injuries that can plague all runners – shin splints, black toenails, tendonitis – there are some health issues that are more prevalent in women runners, and some that are exclusively female.AcneWomen runners can be plagued

that it is attainable and worth the extraordinary effort that is required. I spoke to a group of 40 marathon runners on the UK squad in February 2004. They seemed to take on board the need for hard training, and maybe we're starting to see things improve.Hard training

recommend Keane, Barry White's 'You're my everything' and Maroon 5)A golden moment was in the changing tent at the start when someone broke the ice when they asked the male runner getting changed into a fancy dress costume portraying a women giving him a