STRETCH IT OUT
Your quadriceps are the muscles at the front of the thighs. Stand tall and, keeping your knees together, take your right foot in your right hand, pulling it close to your bum.
Hip mobility is vital for efficient running. Take your right foot across your left thigh, let the knee drop out to the side and bend your left knee, taking your hips backwards and arms forward for balance.
Take a big step back with your right foot, bending your left knee. Check your right foot is pointing directly forwards and gently press your heel into the ground, keeping your leg straight. Then take half a step forward with your right foot and bend your right knee to stretch the lower part of the calf.
These are the big muscles at the back of the thigh. Place one foot on a step or bench, directly in front of your hip. Hinge forward from the hips over that leg, keeping your knee straight.