by tight-fitting running shoes. A red itchy rash between the toes is a common symptom. "A daily footcare regime is important for preventing athlete's foot," says Jennie Kershaw from the footcare company Scholl. "It's important to wash your feet and dry them

m, which could be another two minutes off your time.Doing strengthening exercises twice a week is the best way to build leg power. Try squats, leg extensions, thigh curls (for the hamstrings and buttocks), leg presses, toe raises and heel raises

. I’m not sure what I was expecting to see, but it wasn’t young athletes dressed head to toe in the most up to date Nike and adidas kit. The big brands sponsor many of the most promising young athletes to stay in residential training camps in the area

because they have tight hamstrings and can't touch their toes," says Denham-Jones. "But there are benefits beyond flexible hamstrings: opening and stretching the chest, back and shoulders will release the tension you hold in these areas and allow you

exaggerates hip and core movement lower down your body, which might lead to injury," says Anderson. "Keep your head up and level."Try this: "Run on your toes; imagine that you are being pulled toward the sky, and keep your hips held high at all times," says

at the variety of fancy-dress costumes on display. Dressing up is taken almost as seriously as the wine tasting at this race. A crowd of smurfs – head-to-toe in blue paint – enjoyed their moment in the spotlight when the compere invited them onto a stage in front

exercises twice a week is the best way to build leg power. Try squats, leg extensions, thigh curls (for the hamstrings and buttocks), leg presses, toe raises and heel raises. These will also help to reduce your risk of injury by fortifying your joints

fingers to toes. Simultaneously lift your left leg and right arm six to 12 inches while contracting your buttocks’ muscles. Lower them and do the same with the other two limbs. Repeat 10 times on each side.  Backs: to the future. (Real-life solutions