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Runners Warm Up and Cool Down

To avoid injury when running, it is important to warm up beforehand and cool down afterwards.

Dynamic stretching is recommended for your warm up and can help you to run more efficiently. You warm up should include arm and hip mobility.

Your cool down should focus on static stretching with a hold of around 30 seconds and include all the big muscle groups:

The post-run stretches that I recommend are:

  • hip flexors
  • hamstrings
  • quads
  • glutes
  • calves
  • lower back

BUPA have a runners’ hub where you can see videos of the exercises that they recommend.

The runners world website has a list of 14 post–run stretches.

I suggest that you review the above and select those that you feel give you the most benefit.