Five minutes before you run saves weeks on the physio table. This is the routine our run club uses.
Running cold is the fastest route to a tight calf. This routine takes five minutes and needs no equipment.
Minute one and two: swings
Ten leg swings forward and back on each side, then ten across the body. Hold a fence if you need to.
Minute three: lunges
Six walking lunges with a reach overhead. Slow on the way down, tall on the way up.
Minute four and five: strides
Three relaxed accelerations over about sixty metres, walking back between each. By the third one your stride will feel loose and you are ready to go.
