In this video, Coach Steph will take you through her favourite warm up exercises ahead of an easy run. There is a mix of dynamic movements and stretches to wake up your muscles, loosen you off your joints and improve your mobility. Don't head straight out the door feeling stiff as a board!

Here Coach Steph will take you through her warm up sequence ahead of an interval or tempo session. It is important to activate the muscles and mobilise the joints before a hard run to get the best out of your session, but more important reduce your risk of injury. These exercises will also help you think about your running form, which you can take with you into your running session.

What we do after our run will affect our next session. If we don't wind down slowly, we won't flush out the muscles properly and we are more likely to experience DOMS (delayed onset muscle soreness). A short cool down with some static stretching will help reduce any DOMS and prime us for our next run.