behind you, thigh to the floor.KneeWHAT AND WHY Sore knees are usually a result of incorrect saddle and/or cleat position, weak outer glutes and doing too much too soon, especially in a big gear.FIX Generally, if the pain is in the front of your knee
-heating effect of embrocation soothes muscles and stimulates circulation on those bitterly cold days.Tight fitForm-fitting, not ill-fittingThe Fashion: Your tri-suit should never be loose or long on your arms or thighs. It should fit your body very snugly, like a
the day.Double upChoose protein sources that are also high in other valuable nutrients. Lean beef and dark-meat chicken (legs and thighs) contain high-quality protein and iron, which helps deliver oxygen to muscles. Cold-water fish (such as cod and salmon
with the loading pressures on the under surface of your kneecap.Your kneecap is covered in a cartilage to help protect it as it slides over your thigh bone. The issue is you have loaded your kneecap above and beyond what its used to do. The cartilage swells
by running. Tight hip flexors can lead to an unusually tight iliotibial band (ITB), the connective tissue that runs down the outside of the thigh. A tight ITB can then have a knock-on effect, resulting in knee pain when running and cycling.ITB StretchThis can
– but I was able to cope with them by taping them up with mini-magnets over the worst areas. At one stage I had over 27ft of elastoplast wrapped round my legs!But then I started to get a real tightening down the outside of my thighs. It wasn't bad – but I
, which causes excessive internal rotation of the thigh. The result is pressure on the hip joint, which tilts the pelvis forward. "This increases the angle where the spine joins the pelvis and is a very common cause of lower back pain," says Clifton
weeks. I used the Runner's World emergency schedules, which were excellent. But work pressures and a nasty cold cut into this last-minute attempt at training. I had logged just 50 miles through my preparation... From 11 miles my left thigh began to cramp
this side of Norfolk, there's no excuse to neglect hillwork. It's great for building your thigh muscles as well as your endurance, and will have you tackling those ‘undulating' races with ease. Warm up at a comfortable jog for 2-3 minutes
, then step back to your starting point, contracting your glutes, quads and calves as you do. One-legged squats Using your back foot for balance, lower your front leg so your upper thigh is parallel to the floor. Keep your knee behind your front foot. Press
