A warm up with dynamic movements will help mobilise the joints and loosen off the muscles before you head out on your run. This is important for reducing your injury risk and increasing the blood flow before you head out the door! Follow along with Coach Beth in this video to get you ready for your steady run.

If you are going to skip a warm up, don't let it be this one! In this video, Coach Beth has put together her pre-run activation routine with her favourite runnings drills to do before a tempo or interval session. This will give you that added pop before you run fast!

Here Coach Beth will take you through a short routine of her favourite cool down stretches. These static exercises will help you recover after a hard or easy run and reduce the impact of DOMS (delayed onset muscle soreness). DOMS will affect how you feel on your next session so stretching out will help reduce these.