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

advanced alternatives.Whole-Body StretchesThese stretch more than one muscle group at once – including your upper body, an often-neglected area in runners.

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

with the ground. Toe-off The propulsion phase of the gait pattern starts when the heel lifts and the body begins to move forward. Efficient runners spend as much time absorbing the impact of each footfall as they do propelling themselves forward. Heel Counter

that means running no more than every other day. Experienced runners get to know their bodies' limits, but for them a useful rule of thumb is to take at least one rest day per week, one easy week per month, and one easy month per year.All-round strength

the ceiling. Take a few long, slow breaths. As you breath in, your tummy and then your chest should rise – and the opposite as you breathe out. Imagine your breath moving up and down your spine, filling your whole upper body.2. Gently move your feet together

Foot | Achilles | Ankle Area | Lower leg | Knee | Hip Area / Upper leg | Upper-body | Chest | Digestion/diarrhoea | Women's issues | CreditsThese are highlights and frequently asked questions from our injury & health forums. They were created

to just below your chin, moving your elbows out on the upward movement. This exercise works the trapezius muscle in both the upper back and shoulder.SquatsAn all-round work-out for runners wouldn’t be complete without some leg strengthening, and no