Pre-run
'It's unnecessary to stretch before an easy run,' says Gandy. 'Instead, start by jogging slowly for five or ten minutes and increase the pace until you begin to feel your breathing pick up. Then try some gentle mobilisation work including arm rotations, trunk rotations and quarter squat jumps. You can also do six to eight 50-metre shuttle runs if you're doing interval training.'
Post-run
'After your run, do a five or ten-minute easy jog,' says Gandy. 'Following that, you can do three or four static stretches [see below].'
'After your stretches I recommend 15 minutes in an ice bath. You will have generated waste products during your run, which get stored with increased fluid in your thighs and your calves. If you put yourself in ice for 15 minutes you're breaking down the formation of that fluid so you'll feel better the next day and fresher for your next workout.'
Hamstring stretch
Sit on the floor with your legs straight at a right angle to your torso. Keep your back straight and lean forward to hold the balls of your feet, allowing your knees to bend slightly if necessary. Hold for 20 seconds and repeat.
Quad stretch
Balance yourself against a tree or wall with your right hand and grasp your left ankle with your left hand. Pull your heel back towards your buttock, keeping your back straight. Hold for 20 seconds, switch legs and repeat on both sides.
Hip stretch
Sit upright with your legs straight out in front of you. Bend your left leg and plant the sole of your left foot outside your right thigh. Keep your legs still and rotate your torso to your left. Hold for 20 seconds, switch legs and repeat on both sides.
Calf stretch
Position the ball of your right foot and your hands against a tree or wall with your heel on the ground and lean forward with your back straight. Hold for 20 seconds, switch sides and repeat on both sides.
