Post run stretches

Although it can be tempting to start your run as soon as you've stepped out the front door, performing some pre-run stretches should be a non-negotiable part of your training session.

Dynamic stretching, which focuses on controlled and dynamic movements, will help prepare your body for the task ahead and may reduce the chances of injury.

These movements improve your range of motion, loosen up muscles, raise your heart rate and body temperature and improve blood flow.

Dynamic stretching before running

As a result, you'll be able to move more freely and efficiently and reduce your chances of getting injured.

Foam rolling will also help to boost blood flow and improve your range of motion, by breaking down any knots.

S0, next time you head out for a run, make sure you limber up beforehand, using the stretches and foam rolling exercises below.

You don't need to do all of them, just pick and choose a few and aim to do them for five to 10 minutes.

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