Step one:

When you finish your run we highly recommend not sitting down straight away and instead going for a short walk. Walk for 100-200m just to relax your body and bring your heart rate down.

Step two:

In this step, we would recommend doing the butt kicks and knee raises that we previously worked on in the warm-up stage

Step 3:

Calf stretch: As shown in the picture you want to find a step of some kind. Keep your toes on the front of the step and stretch your calf. We recommend doing this for 10-20 seconds Top tip: if you want to target it you can do one leg at a time

Butterfly stretch: the last stretch we would recommend would be the butterfly stretch. Sit down and try to bring your knees to the floor whilst bringing your feet as close to you as possible. As shown in the image.