Running: Pre-workout stretches/warm-up routine
Quad stretch: Start by standing raise one foot behind you and pull it towards your butt (hold this for 10-20 seconds). Then repeat with the other leg. Top tip: hold onto something stable whilst doing this to help maintain your balance
Hip stretch: Whilst standing, lift your knee towards hip level then with the same leg rotate your leg out to the side. You should start to feel a stretch in your inner thigh and hip area. Top tip: hold onto something stable whilst doing this to help maintain your balance
Leg swings: standing still whilst holding onto something. stand on one foot and then with the other foot swing it backward and forwards. as shown in the image below (left person). do 10 on each side
Then copy the action of the right person in the image below. You want to swing your leg from side to side. Top tip: have a look at the first minute of this video for a video example: https://www.youtube.com/watch?v=korxBhGzzJE
Butt kicks/high knees: Find a 10-minute area, and jog forwards whilst kicking your butt. then jog back and bring your knees up to your chest: as shown in this video: https://www.youtube.com/watch?v=TVE_r1Af9r8
Top tip: Do this outside preferably on a flat area with relatively flat terrain
Jog 50-200m: Then go for a very short jog (especially if it is cold) to warm the body up and get the body ready to run. Do whatever distances is comfortable and run at a very slow pace. 6:00+ we recommend. Then once finished repeat the above stretches again and then begin your run