Leanne Garner continues her training tips with her pre-run essentials.

High knees

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These activate the gluteal muscles, engage the core as well as stretch the hip flexors and hamstrings.

Bring your knees high as you run, driving with your arms and engage your core. Ensure you keep an upright posture with a slight lean forward. Perform 10 steps normal run, 10 step high knees. Repeat three to five times.

Butt kicks

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These work on the quad muscles at the front of the thigh and the hip flexors. Run at a slow to medium pace, flex your knees and flick your heels towards the buttock area. Place your hands on your bottom, palms out, to form a ‘target’ for your heels.

Run on the balls of your feet and alternate with running. For example: 20 secs run, 20 secs butt kicks. Repeat five times.

Leg swings

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These stretch the hip flexors, hip extensors and adductors.

Hold onto a wall or railing. Swing your straight outside leg backwards and forwards in a controlled manner, keeping your standing foot firmly fixed on the ground.

Make small movements first, then slowly progress to bigger swings. Perform 20 times each side.