Preparing for running starts with building strength, mobility, and good habits. Dynamic warm-ups activate key muscles, while targeted strength work especially for the glutes, core and lower limb, helps reduce injury.

Gradually increasing your mileage and allowing time for recovery is essential to avoid overload. If you notice persistent aches - address them early to stay on track. Smart preparation keeps you running stronger for longer.

Heat is often useful when used for longer periods of time compared to Ice/cold therapy. Minor issues such as aches, tension or stiffness can be relieved by heat treatment.

Cold treatment is recommended with acute injuries for example after a sprain following an accident/injury within the first 24-48 hours