1. Arm circles
Arm circles are a great way to stretch your shoulders and warm your joints before a run. Stand and slowly swing your arms forward in a circular motion. Start with small circles and slowly build up to larger circles. Continue the movement for 30 seconds. Then circle your arms in the opposite direction.
2. Leg swings
Leg swings are good for runners who get tightness around the hip flexor muscle groups and hamstrings. Standing in a straight and fixed position swing your left leg forwards and backwards. You may need to hold onto something to balance. Do this movement for 15 seconds. Repeat on the opposite leg.
3. Standing knee hug
This move activates your glutes and hamstrings to open up your running stride. Stand straight with your arms by your sides. Pull your left knee up as close as you can towards your chest. Keep your glutes stretched up to pelvis level. Hold this stretch for at least 20 seconds. Slowly release your leg and repeat on the other side.
4. Standing kickback
The standing kickback is another great move for targeting your glutes. Lean slightly forward and draw your left knee up towards the chest while bringing the right arm forward. Kick your left leg back behind you while swinging your left arm forward and right arm back (as if you are running). Do this movement for 15 seconds. Then swap to the other leg and repeat.
5. Butt kicks
Butt kicks help to stretch the hamstring muscles that power your running motion. Stand with your feet hip distance apart. Slowly bring one heel off the floor and back towards your glutes. Then switch to the other side. Perform this motion a few more times, alternating heels and building up speed. Do it for at least 30 seconds.
6. Standing side lunge
This is a great move for working your inner thigh muscles, as well as your glutes, quads and hamstrings. Stand with your feet wider than your hips. Bend your left knee into a side lunge, keeping your right leg straight as you stretch your inner thigh and groin. Hold for 15 seconds. Then repeat on the opposite leg.
Post-run cool down stretches
This short cool down static stretching routine can help to prevent injury after a run by maintaining and improving your flexibility. If you feel any discomfort or pain when doing these stretches, stop and speak to your GP. For a longer cool down just repeat this routine.