This classic pose engages core while lengthening spine and hamstrings. “Downward dog works arches of the feet, improving foot flexibility which is key for running efficiency and injury prevention,” adds Courtnay.

Start on all fours, with your hands shoulder-distance apart, knees under your hips and toes tucked.
Inhale, pressing down through fingers and keeping your gaze forwards.
As you exhale, hover your knees off the mat and lift your hips up and back to the ceiling, pressing into your fingertips and squeezing forearms towards each other.
Bend your knees as much as you need, coming onto your tiptoes and lifting your sacrum to sky – make one long line from the top of your head to your sacrum.
Lower your heels towards the mat to release the bend in your knees.
Press through your fingertips and squeeze your forearms towards each other, creating external rotation in shoulders and biceps and wrapping your shoulders back.

Recommended time: 10 breaths

Running: 7 stretches every runner should do to release hips, glutes, quads and hamstrings