When running, it is important to relax your shoulders. Don’t let them creep up towards your ears, otherwise it will create tension in your neck, shoulders and back.

Open up your chest when running and breath at a slow long pace. Look up and forward and do not drop your head and try to focus on what’s in front of you.

Good arm movement encourages mobility in the spine and shoulders. You must bend your elbows to 90 degrees and work on a long backward swing and short forward swing, this helps propel you forward.

Keep you hands relaxed and rotate your wrists. As you hands move forward, they should come slightly across your body but not towards your chin.

Always start with a slow jog to warm up the muscles, two kilometers will do the trick. When picking up speed concentrate on keeping your breathing pattern at a steady pace.

When you are ready to sprint, widen your strides and lift up your knees a little higher to help you go faster.

It is very important after a run whether it is a short or long distance to stretch out your calve muscles, hamstrings and lower back.