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The running warm up and cool down are important for runners to help with recovery and help prevent common running injuries. In these guides we’ll explore the best warm up and cool down exercises and stretches, and we’ll also answer key questions such as what is the difference between the warm up and cool down.

Dynamic stretches for runners: 9 exercises to do before a run

The warm up is essential before any run as it prepares your body for the run ahead. A proper warm up will raise your body temperature and increase blood flow to your muscles, therefore making you less susceptible to injury and muscle soreness after your run. Dynamic stretching is a key part of a warm …

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6 tips for dealing with sore muscles after running

It’s very common to have sore and stiff legs after running, especially if you’re a beginner runner and you’re just starting out on your running journey. Sore muscles after running is normally something you experience 24 to 48 hours after your run. You may also feel soreness and stiffness following other forms of exercise, such …

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Morning stretches for runners: 6 simple moves every runner should do

A good morning routine can do wonders for your productivity and mental health. If you’re used to waking up and scrolling through Facebook or Instagram, then now is the time to try these morning stretches for runners to help you start your day the right way. Stretching is beneficial for runners as it aids recovery …

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7 essential running form drills for beginners to improve speed and endurance

Running forms drills are great for improving your speed and endurance as a runner. They strengthen key running muscles, and improve coordination, balance and agility. If you’ve never done running form drills before, you may be wondering what they are. The good news is there are plenty of running form drills for beginners to get …

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Neck and shoulder pain when running: 6 quick fixes

Neck and shoulder pain while running is more common than you think. It can often be attributed to poor form or too much tension in the neck and shoulder muscles.  Many runners experience neck and shoulder pain while running to varying degrees. Many beginner runners over the years have asked me: Why does my left …

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Heavy legs when running: 8 common causes + 4 simple fixes

Tired, achy and heavy legs when running is a discomfort that discourages many runners from going for a run. If you’ve ever felt like your legs are tonne weights, then you’re not alone. The truth is many runners suffer from heavy leg syndrome at one time or another. The secret is not to let it …

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7 of the best glute strength exercises for runners

Your glutes (otherwise known as your buttocks) are key muscles when it comes to running performance. The glutes help to extend your hips and propel you forward when you run. They also hold your pelvis level and steady, and help to keep your legs, pelvis and torso aligned. This is why it’s good to activate …

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What are strides? Benefits + how to run strides

Improving your speed, like improving your strength, is key to staying a strong and healthy runner. Strides are seen as the best form of speed training for beginners. Whilst speed training can take many forms, including interval training, tempo running and Fartlek training, it all has the main goal of making you a faster, stronger …

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