How to prepare for your next run

Try out these super simple exercises to keep you running happy and healthy

A thorough warm up before your next run can boost your performance and most importantly, keep you injury free. By warming up your joints you can help improve blood flow to your muscles, making them less likely to rip or tear. Try out these simple exercises before your next run.

Knee bends
Stand with your feet shoulder-width apart and your hands stretched out. Lower yourself to more than 10cm by bending your knees. Come up and repeat.

Hip Opener
From standing, bend the right knee to hip level, then rotate the knee out to 90 degrees. Bring leg back to front; lower foot, and switch sides. Repeat for 30 seconds.

From a standing position, bend forward at the waist to touch your toes, then walk hands out to a high plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for one minute.

Arm circles
Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.

Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg. Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.