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
a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500
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
handshaking) and, if weather allows, exercise outside instead of indoors. "At a gym, you could breathe in air that has viruses in it, and touch machines that infected people may have used," Anderson says.Clean upWash your hands for at least 20 seconds
Your feet take 18,000 steps every day on average. When you run you'll add to that figure, as well as the amount of perspiration produced by the 250,000 sweat glands on each foot. With stresses like that it's no wonder your feet complain from time
