Stretching

You should stretch each group of muscles throughout the body in order to prepare them for the exercise of running.

You are not in a hurry – don’t jerk. Keep movements smooth so that you can feel the stretch.

If you work from the top to the bottom, that is from head to toe, you will include muscle groups right the way throughout the body. In other words, have a regular pattern that will save you having to remember as it will become a habit.

Neck Mobility

Chin to chest – then look up to the sky
5 – 10 times for each

Left Ear to Left Shoulder – then right ear to right shoulder
5 – 10 times to each side

Turn your head to look behind you, over your left shoulder – then look over your right shoulder, all the time keeping your head tall and upright.
5 – 10 time to each side.

Shoulders and Arms

Stand tall with feet shoulder width apart. Allow knees to bend slightly.

Shrug shoulders to ears in a circular motion from front to back, expanding the chest.
5 – 10 times

Swing arms in large circles from front to back – then from back to front
5 – 10 times each direction

Side Bends

Stand tall with feet shoulder width apart.

Bend reaching down the left leg with left hand whilst reaching up over head with right hand – then reach down the right leg with right hand whilst reaching up over head with left hand.
5 – 10 times to each side.

Hip Circles

Stand with feet shoulder width apart, hands on hips.

Rotate your hips in a clockwise direction 5 – 10 times – then in anti-clockwise direction 5 – 10 times.

Twists

Stand tall with feet shoulder width apart with arms out to sides.

Twist body to right using arms to pull round (without jerking) – then to the left.
5 – 10 times to each side

Leg Swings

Stand sideways to a wall or bar.

Weight on right leg with left hand on bar, swing left leg forward and backward
5 – 10 times
Weight on left leg with right hand on bar, swing right leg forward and backward
5 – 10 times

Lean slightly forward to a wall or bar.

Weight on right leg, swing left leg in front of body to right and then extend out to left
5 – 10 times
Weight on left leg, swing right leg in front of body to left and then extend out to right
5 – 10 times