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Advice


Before you Run

Clothing and Footwear
Warm-up and Stretching
Leading up to race day
Nutrition and Hydration
How to progress
Take It Easy
Setbacks and Injury
Motivation
Keep a Diary and Observe
Preparing for race day
Progressing from beginner to intermediate

Warm-up and Stretching

It is vital to do some stretching before – and after – every run as it will help your body deal with the physical stress of exercise and help reduce the chance of picking up an injury that will hinder your progress.

But don’t go straight into your stretching routine. Follow these steps first:

  • Always jog to warm-up before your stretch - a warm muscle is more pliable.
  • Ease into the stretch - never jerk, bounce or force a muscle.
  • Take a deep breath and exhale as you stretch, holding it in for ten seconds.
  • Muscles are at their most receptive to stretching after a long run, so take the time to cool down fully.
  • After training take the time to warm down.