Warm up advice

[JW001]

I have completed couch to 5k and recently got up to 10k but have injured myself, it has happened exactly the same when I first started

My glutes and hamstrings have gone very tight and it hurts my hip

Physio has given me stretches to do and that is helping a lot, but I really want to get back running

Please can anyone give me warm up and cool down advice as it seems I haven’t been doing enough

Thankyou in advance.

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

I hold each of these stretches for thirty seconds each.