To help prevent injury you should try and stretch after a run. There is all sorts of advice on what sort of stretches to do and how to do them but to get started, some basic stretches are hamstring, calves and quads.

Hamstrings – these are the primary propulsion muscles and are on the back of your thighs. Place your heel on a step or any elevated surface and bend slowly a the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves). Avoid rounding your back. Hold the stretch for 30 seconds and repeat 3-4 times.

Calves – these are the lumps behind your shins and help propel you forward and absorb impact. Place both hands one a wall and take a step back with one leg. Keep your heel on the ground and lean into the wall until you feel a stretch in your calf. Hold and repeat 4-5 times. then stretch again, this time bending the knee of the extended leg slightly so you feel the stretch in the lower half of the calf then repeat for the other leg.