Having already suffered the consequences of overdoing it too soon, this week’s questioner is desperate to avoid future injury by spending time warming up before – and cooling down after – every training run. Trouble is, conflicting opinions on when

. The one disadvantage is that they force you to turn frequently and can strain your muscles unevenly. But if you change direction often, you'll lessen the chances of injury. Also, run in the far outside lanes, especially during warm-ups and cool

? Research is still divided. It increases injury risk before a run (ie, don't stretch cold muscles); it may help after a warm-up before speedwork (though loping practice strides are also important here), and after a run. Two rules: don't bounce as you stretch

and don’t bend over to reach things from the floor: squat or kneel instead. Avoid sudden jerking movements and lifting heavy objects while twisting your back at the same time. Stretch well once you have warmed up, especially around the back and pelvis

or tear) occurs when one of the calf muscles (gastrocnemius or soleus) is stretched beyond its limits and separates from the Achilles tendon. When it occurs, you may hear or feel a pop in your calf muscle. Not warming up enough, doing too much hill work

, an osteopath and tried massage, but to no avail.A It’s possible that the initial cause of your problems was an over-zealous approach to training. When you take up any sport, a gradual approach is essential. This allows the body to adapt to the new stress

Q I’ve been suffering from pain in my right calf for a couple of weeks. I rest for a few days and then run, but I can’t seem to shake it off. How long should I rest for, and are there any exercises I can do to speed recovery?A With any injury

or tear) occurs when one of the calf muscles (gastrocnemius or soleus) is stretched beyond its limits and separates from the Achilles tendon. When it occurs, you may hear or feel a pop in your calf muscle. Not warming up enough, doing too much hill work

training on the day that you first noticed the problem. Did you increase your usual mileage? Did you warm up effectively? Was the intensity of the run harder? Was the terrain of the run different? Any of these factors could have led to the development

. These injuries usually come after a burst of speed, and with a popping sound or sensation. Overtraining, forceful stretching, excessive speedwork or speedwork without a proper warm-up can strain a muscle. Strength imbalances also pose a threat. If the fronts