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
Your calves and shins may not have the complex construction or delicate reputation of your knees and feet, but that doesn’t mean they’re indestructible. In a recent survey of 14,000 injured runners, sports podiatrist Stephen M Pribut found that calf
. (This may not need to be worn forever, as the body readjusts itself very well after 8-12 weeks.)However, whatever your problem, a long-term injury-management plan is essential to your rehabilitation. Identifying possible problem areas before they develop
Q Ive been suffering from pain in my right calf for a couple of weeks. I rest for a few days and then run, but I cant 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
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
would find it hard to credit anything other than our thighs. And for good reason. The muscles that make up our upper legs drive our running – whether we’re sprinting for 100 yards or battling our way through 26.2 miles. Run enough hills and you
