Stretching is a vital part of exercising because it reduces any risk of injury.

It can also help to improve your performance. Remember train - don't strain!

Make sure you have warmed-up properly before you start stretching.

People often presume that stretching is the warm-up.

Hold stretches

Stretching, however, plays only a small role in getting the blood flowing around your muscles.

Another common mistake people make is spending too little time on each stretch.

Try to hold all the stretches for between 20 and 30 seconds.

For more advice on a full warm-up, have a look at our warm-up feature from speed coach Mike Antoniades.

Lower body stretches

Ankles

Calves

Quads

Hips

Hamstrings

Groin

Upper body

STAR TIP:: Angellica Bell CBBC presenter Hold all your stretches for between 20 and 30 seconds

You can also try these warm-ups

Light jogging either doing shuttle runs in the garden, on a track or on the treadmill Riding your bike around the block or on an exercise bike A light workout on a rower

Join Angellica's CBBC Club

FROM THE BBC >>
::	Read Angellica's raining diary for the Great North Run
::	Read Angelica's CBBC profile