Just as it’s important to cool down after a run, it’s crucial that you warm up beforehand, too.

An effective warm-up can expand your blood vessels, meaning there is a greater oxygen supply to muscles, which makes for a great workout. Your muscle temperature is raised for optimal efficiency, meaning that your joints can move through their full range.

In simple terms, a warm up is prepping your body for the upcoming exercise routine or activity so you can move most effectively in that given routine. It can also be a nice transition mentally by clearing your mind and getting ready for the upcoming workout.

So, whether you’re a newly minted runner or you’ve been smashing out 10Ks for years, a warm up is necessary if you want to maximise your performance and reduce your risk of injury.

However, it’s particularly important if you’re not a regular runner, to help your body get used to the movement patterns of hitting the hard pavements.

Warming up before a run: 3 dynamic exercises to prepare your body for running