Mark, I noticed you hurt your ankle. Here are a few things to try after a recent (2-4 weeks) ankle injury, and for strengthening after an old sprain.

Perform on both ankles & start gradually.

• Balancing – stand on one leg, to make this harder take the arms with hands together straight up above the head or stand on an uneven surface such as a wobble-board;
• Ankle rolls – slowly, and with full range of movement, rotate the ankle clockwise four times; repeat, anti-clockwise;
• Walking or jogging on uneven surfaces such as grass will help strengthen the ankle;
• Make sure your trainers are still giving you good lateral support;
• And finally, mobilise your ankles (e.g. ankle rolls) before a run so the ankle has gone through its full range of movement.

Celebrity Personal Trainer & Managing Director of Absolute Fitness & Evening Standard Top Ten Trainer

With Thursday’s Fun Run almost upon us, do remember to take in enough water (but not too much).

Keep hydrated

Dehydration will affect your performance so always drink before, during and after exercise; all at once will not have the same effect!

For an average size person, aim for approximately 2 litres, more if it’s hot.

A small degree of dehydration has a significant effect on performance.

By the time you feel thirsty, it is too late, drink before you get thirsty.

Race hydration

Try to drink lots of water in the 3 days before the race and cut down on dehydratants such as tea, coffee and alcohol.

Drink often and little from the very start of the race and practice this in your training.

Replace lost fluids by drinking water or sports drinks.

You can lose about 2 litres of water through sweat during the race so drink 1 mouthful of water every 15 minutes during a marathon.

Celebrity Personal Trainer & Managing Director of Absolute Fitness & Evening Standard Top Ten Trainer

Choose the correct shoes

Go to a specialist running shop where they will assess your gait, this will make a huge difference to your performance and help to absorb shock thus help avoid injury. It is time for new trainers if the tread is worn or when there is no ankle or forward motion support. Never wash your trainers in the washing machine as this damages the support.

Learn the correct foot technique

You should land softly & quietly on your heel then push off from the ball of your foot and toes, make sure your feet are not rolling in or out (pronation or supination). Your feet should be hip width apart and parallel to each other.

Here are some more of my thoughts about footwear.

Celebrity Personal Trainer & Managing Director of Absolute Fitness & Evening Standard Top Ten Trainer

Build up gradually

You should have a structured programme that increases your distances and times gradually – no more than about 10% per week so as to avoid injury. Vary your running surfaces, hard and unstable surfaces for ankle strength and stability and softer surfaces to avoid injury. Beware of running downhill unless you have perfect technique and are used to it.

Always warm up

This will improve your performance and reduce the risk of injury. Aim for 5-10 minutes, start with a brisk walk then some mobilising such as side bends, knee raises, hamstring curls and ankle rolls and then into a slow jog. Avoid static stretches at this stage as they are usually unnecessary, cool you down and can cause injury, they should be done at the end of your running sessions.

Strength training

Alongside your running programme you should also include strength training especially your core, gluteus and quadriceps 2-3 times per week.

Exercises such as: the plank (core); lunges (gluteus and thighs); static squats (quadriceps)

Celebrity Personal Trainer & Managing Director of Absolute Fitness & Evening Standard Top Ten Trainer