gradually, never extending mileage by more than 10 per cent weekly. Massages relax fatigued muscles: opt for deep-tissue work after a race. Cramping your style: The wrong warm-up "The membranes of muscle cells rupture under stress," says Ingham. These tears
– will occur. If peak flow is reduced by more than 10 per cent by exercise, your GP will diagnose EIA.The cause of EIA is unknown, though low air humidity and temperature may act as triggers. Conversely, inhaling warm humid air will lessen the chance
Warming up before a race or a speedwork session should mean more than just a 10-minute trot. Gentle running will get the blood flowing, but to avoid that heavy-legged sensation in the opening mile of the race, or the first few repetitions of your
Q I gave birth nine weeks ago, and before this I was running up to eight miles every day. I went for my first run the other day and felt dreadful. I want to run a 10K in a couple of months, before tackling a half-marathon in the autumn. I
, with this tension transferring to the head and face," says Greg Whyte, from the Research Institute for Sport and Exercise Science at Liverpool John Moores University. The fix: Warm up your neck and upper back with self-massage, as well as doing neck and shoulder
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
position for a runner to take in order to get rid of a stitch. A stitch is a form of spasm in the diaphragm muscle. It can be caused by a failure to warm up properly, unconditioned core muscles or even stretching caused by a bloated stomach (as might
flexing your abs. Continue up and down till the pain subsides. If you have to stop, continue the run as soon as you feel better.Prevent stitches by... having a good warm up; running slowly down hills; avoiding eating an hour before running; breathing
with soap and warm water throughout the day, and don't put your hands on your face. "This helps keep the virulent germs away from your eyes, nose and mouth, where they can quickly infect you," Nieman says.You wake up with symptomsA sniffle or a scratchy
days before a triathlon. You can adapt to your new time zone by taking a few precautions before, during and after you travel. Before you leaveGet up and go to bed earlier several days before travelling east (flying in this direction is harder
