Warm up
- When
- Before every run, and especially before a hard session or race.
- How
- 10 to 15 minutes of easy running, then dynamic stretches. Before a hard session or race, finish with 4 x 20 second strides, building up to a fast but relaxed pace.
- Why
- Raises your heart rate and body temperature gradually, so your muscles are ready to work and the first rep doesn't come as a shock.
Dynamic stretching
- When
- Before running, after your easy warm up jog.
- How
- Controlled movements that take your joints through their full range. Do each for about 10 to 15 metres or 10 repeats per side:
- Leg swings, forwards and sideways
- Walking lunges
- High knees
- Heel flicks
- Hip circles
- A-skips
- Ankle bounces
- Why
- Wakes up the muscles you run with and improves your range of movement without switching them off.
Cool down
- When
- Straight after every hard session or race.
- How
- 5 to 10 minutes of very easy jogging, slowing to a walk.
- Why
- Brings your heart rate and breathing down gradually and starts your recovery.
Static stretching
- When
- After running, once you've cooled down. Not before a run.
- How
- Hold each stretch for 20 to 30 seconds without bouncing. It should feel like a gentle pull, never pain. Cover both sides:
- Calves
- Hamstrings
- Quads
- Hip flexors
- Glutes
- Why
- Helps your muscles relax and maintains flexibility over time.
This is general guidance. If something hurts, stop, and speak to a physio or your GP about any injury.