15 essential stretches for runners

Loosen out your arms by making the widest circles you can manage. Make six complete circles forward and backward, first with one arm and then with the other.

Activate your hip joints: breathe in deeply, stretch your arms up while raising a leg until your thigh is horizontal to the floor. Repeat five times on each side.

Stand up straight and swing your right leg up as far as your hip. Keep your leg straight. At the same time, raise your left arm as though you’re going to touch your right foot. Repeat 10 times on each side

Spread your legs, toes forward and knees straight. Move your left hand to your right foot. Return to your starting position and move your right hand to your left foot. Do 10 in total.

Lunge with your left foot and angle your right arm up. Explode up into a jump, bring your right leg forward and move your left leg back to land in the lunge. Do 3 sets of 15 reps.

Sit on the roller and support yourself with your hands while bending one leg. If this is too difficult, put your leg down. Massage your gluteal muscles by rolling back and forth.

Lie on your left side and support your upper body on your lower left arm. Position the roller under your left thigh and begin to roll back and forth. When starting out, switch to your right side after 10 reps. With a bit of practice, work up to more reps.

Lie back on the floor, knees bent and arms folded across your chest. Place the roller under your back and raise your bum. Roll between your tailbone and shoulders.

Lie on your stomach and support yourself on your lower arms, with the roller under your thighs. Roll up and down your thighs. You can do this exercise either on one side and then the other, or on both legs at once.

Sit on the floor with your legs outstretched, roller under one calf. Use your hands to roll yourself back and forth. Tense your stomach, back and bum.

Stand straight, hands on your hips. Gently tense your glutes, move your right foot up and swing your right leg back and forth. Keep your upper body relaxed and look forward. Do 25 swings per leg.

Lie on your back, bum at a wall, legs raised straight. Stretch your arms out, palms up, and hold for five to 15 mins. For more of a hip stretch, bend your knees out and bring the soles of your feet together.

Stand behind a chair, hands on the backrest. Take a step back and stretch your arms and glutes. Keep your legs straight and lower your spine until it is parallel to the floor. Hold for one min, breathing slowly.

Kneel on the floor, knees at least hip-width apart – the wider you can open them, the better the hip stretch. Stretch your arms forward, palms down. If possible, put your forehead on the floor. Hold for one to two minutes.