Your first run
Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. Your warm up should include a brisk walk and the
5 minute warm up
LATERAL LEG SWINGS
Stand tall, holding on to a wall. Lift your right foot off the ground and swing it out to the side and then across the front of your body. Do this for 30 secs, then switch legs.
FORWARD LEGS WINGS
Stand tall, holding on to a wall. Lift your right foot off the ground and swing forwards and backwards, with control. Do this for 30 to 60 seconds, then switch legs.
HIGH KNEES
Bend your arms to form a 90 degree angle at your elbows. Jog on the spot, lifting your knees high: the aim is to hit your hands with your knees. Perform for 30 to 60 seconds.