Do this warm-up and cool-down every time you run

WARM-UP

Improving your range of motion is an essential component of fitness training, so try to fit these dynamic stretches in before every run. The risk factors associated with poor flexibility include faulty posture, altered running mechanics, and risk of injury and pain. That’s why we recommend stretching every day – it’s just that important.

1/ Side lunge

With both feet forward, take a wide step to the left. Bend your left knee as you shift your weight over your left foot. Return to standing. Repeat for 30 seconds, then switch sides.

2/ Single-leg deadlift

Stand on your left leg with your knee slightly bent. Slowly hinge forward until your torso and right leg are parallel to the floor. Return to standing. Repeat for 30 seconds, then switch sides.

3/ Straight-leg lateral swing

With your hands on a wall, keep your right leg straight and swing it across the front of your body in a rhythmic motion. Do 12 reps, then switch sides.

4/ Bent-knee lateral swing

With your hands on a wall, bend your right knee at a 90-degree angle, and drive it toward your left shoulder and then your right. Do 12 reps, then switch sides.

5/ Bent-knee forward swing

With your hands on a wall, bend your right knee at a 90-degree angle and drive it toward and away from your chest. Do 12 reps, then switch sides.


COOL-DOWN

Static stretches like these are a good way to improve flexibility. Do them after your workout, when your muscles are warm and supple.

1/ Hip-flexor stretch

Kneel on your right knee, with your left foot in front of your body. Lean forward from the hips. Hold for 30 seconds, then switch sides.

2/ Hamstring stretch with band

Loop a resistance band around your right foot. Pull your leg towards
the ceiling until you feel a stretch. Hold for 30 secs, then switch sides.

3/ Piriformis stretch

Lie on your back. Bend your right leg and place the ankle in front of your left knee. Pull your left thigh toward your torso. Hold for 30 seconds, then switch sides.

4/ Lower-back stretch #1

Bring your knees to your chest and grasp your legs. Hold for 30 seconds.

5/ Lower-back stretch #2

Drop your hips back until your glutes rest on your heels. Lower your chest to the floor and stretch your arms out in front of you. Hold for 30 seconds.