Stretching and warm-up, as we have learnt, help to prepare the body for exercise and reduce the chance of injury. Sometimes a defined routine is reassuring and helps psychologically as you prepare to run (same stretches, same number of times in the same order). It can be beneficial, however, to learn new exercises which can be added to your repertoire. Not only do you warm up extra muscles by doing the new stretches but you can feel a sense of achievement at having learnt something new about the sport.

Here are some new warm-up exercises and stretches to try:
- Lie on your back, bring your knees slowly up to your chest, hold for 15 seconds and release slowly. Repeat 3 times.
- Lie on your back with your hands at your side and slowly raise one (straight) leg 15cms (6 inches) off the ground. Hold for 10 seconds and do the same with the other leg. Repeat 5 times each leg
- Stand holding on to something solid with your left hand. Stand on your right leg and swing your left leg backwards and forwards in an exaggerated kicking action. Do 10 swings for each leg.
- Keep your legs and body in a straight line and lie face down with only your forearms and toes in contact with the ground. Hold for 10 seconds (you can increase this time to 20 seconds as you get better at it).

Day 1: Jog 4 minutes, walk 3 minutes (5 times)
Day 2: Rest
Day 3: Repeat day 1
Day 4: Rest
Day 5: Jog 4 minutes, walk 2 minutes (3 times)
Day 6: Repeat day 1
Day 7: Rest

Next week we will introduce the concept of "fartlek" into the training diary. Give yourself a bonus point if you can find out what it means before next week.