The debate to stretch or not before or after a run has been raging for years: does it improve performance, does it prevent injury, will it help reduce muscle soreness and so on. 

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Running is a high impact activity which puts a lot of stress on muscles and joints and in my opinion, it is vital to thoroughly warm up and stretch before and after a run to reduce the risk of injury or issues later on in life.

Everyone is different: some rarely ache after exercise, some are more prone to injury and others will run happily into old age without ever feeling the need to warm up or stretch. 

The problem is, we have no idea how our bodies will react later in life, but one thing is for sure: the majority of us will lose mobility and flexibility, especially if we work muscles without stretching them out to at least maintain range of motion, if not improve on it.

This could lead to stiffness and pain as we age and for the sake of 10 minutes, why risk your health?  Obviously, the lower body is the target area for stretching, so try this short yoga-influenced flow – you may enjoy it even if you aren’t a runner!

1. Roll down to forward fold: Lengthen your spine and stretch your back and hamstrings by engaging your abdominal muscles and rolling down. Hang like a rag doll for five breaths.

2. Downward Dog: Stretch the backs of the legs. Walk your hands and feet away from each other to an inverted ‘V’ shape. You can hold or ‘walk the dog’ by raising alternate heels and bending knees. Five breaths.

3. Crescent Moon: Stretch the hip flexors and quadriceps by stepping one foot forward, dropping the other knee to the ground and pressing the hips forward. Keep the front knee behind the toe. Five breaths.

4. Ardha Matsyendrasana: Stretch the hips and IT band as well as improve spinal mobility with this amazing twist. Sit with the hips level, right knee bent in front on the floor, the left knee bent in the air, foot on the floor to the outside of the right thigh and holding the left leg, twist to the left. Five breaths.

5. Prayer Squat: This is an amazing stretch for the lower back, but take care – you can hold on to something to keep your balance or rest your heels on a rolled towel. Five breaths.

Bring the feet parallel and go back to forward fold, walking the hands and feet back to and repeat to the other side.  Finish in forward fold and slowly roll up with knees bent and abdominal muscles engaged.