," Anderson says. "So keep it steady."The bands let you isolate and work on particular muscle groups. For runners, who often neglect their upper body and core, this means you can balance out your runs with a full-body workout. Try this routine a couple

them, you won't get cold - make time for them in between your warm-up jog and heading to the start line and, as soon as the gun goes, you'll be running comfortably.Arm SwingsYour upper body should remain relaxed while running. Loosen up by swinging your

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

distance for running, whether you're doing a 5K or a marathon," says Minichiello. "Jess does very short speed reps and then 'over reps', where she runs further than the race distance.The short reps with long recoveries prime your  body for quick bursts

. 1. Lying hamstring stretch with cordKeep your upper body relaxed and both legs straight as you pull one leg towards you. A variation: lying as before, bend the upper knee in towards your chest. Holding the cord around the foot of the bent leg, push

. Bend the underneath leg up until the thigh is at 90° to your body and the lower leg at 90° to the thigh. Use the upper arm to stabilise your upper body by placing your hand on the floor. Prop your upper body up on the under arm with a bent elbow. Ensure

?"For years I've not taken a complete day off, apart from two days' bad flu and after a couple of hard races. My days in the gym give my legs a rest as I focus on upper-body strength. My fitness-freak boss says I should have a day of complete rest once a week

lean back to increase the stretch in the front of your thigh. Take care if you have ankle problems, and stay tall in your upper body to avoid compressing your lower back. 2. Bent-leg standing hamstrings stretchBe thoroughly warmed up before you attempt

at the edge of the bench and your torso hanging over. Cross your arms behind your neck, and bend forwards at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do two

Q. I'm a fairly experienced swimmer but I've never used training aids such as hand paddles and don't really know where to start. What would you recommend?A. Swim training with paddles is a great way to develop upper- body strength, perfect your