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.'