has been studying questions like this for more than 20 years, in between running 58 marathons (with a 2:37 PB) and ultra-marathons. He is also a doctor of public health and a professor of exercise science at Appalachian State University in the USA. I
time looking after the nails than lose valuable training time."Here are the most common ailments:Blackish-red and bruised nailsDiagnosis: Subungual hematomaA badge of honour for ultra-runners, black toenails are caused by blood pooling beneath the nail
on the ultra-accessible glycogen stores in your liver and muscles at this point – although increasingly sensing the need to start converting fat to replenish those stores – and your sweat output should peak. It's now that hydration is needed. Some put it off
my mileage and practised running above 14,000 feet, but still I'd limped home after aggravating an old Achilles injury. Today I was ready for a charmed third try. I was fit, healthy and confident of a top-10 finish. Maybe I'd even break three hours
after each run - 10 minutes each; stretching - vital ultra-sound with freeze gel - seems to help relax the area. It enabled me to carry on training for the Flora London Marathon. See full threadCheck your heel tab isn't too highSam Bean - I am currently
