This episode of Rumpod is sponsored by M&S, where you can shop all your favourite sportswear brands.

Hello there, Jenny Faulkner, back with you on this very special mini series of Rompad with the brilliant Emma Kirk O'Donubi.

Hello there, Emma.

Hello, hello.

It's so nice to chat to you.

I know that we've already kind of assessed injury

and the most common injuries for runner

and what people should do if they do sustain any kind of injury.

But there's one thing that we really need to go through

and that is how to avoid an injury through a warm up

and then after the run through a cool-down because I think

people forget. Oh definitely. I think sometimes it's convenience forgetting and then sometimes

you know it's also you know we're we're busy people right we don't always have the time and

you know we're fitting that run in to get out there for ourselves.

And the last thing we think about is doing a warm up or cool down. It's like, oh, let me just get outside, got my shoes on, let's go. I know. I'm guilty of that. I sometimes think,

well, I'll just do a gentle run at the star and that can be the warm up. Is that not right?

I'll be honest. You're going to go, no. I'll be honest. Before I started

taking it more seriously with my running, it's exactly what I would do. I'd be like,

oh, let me just go slower for a little, you know, half a K, give myself a few shoulder rolls,

maybe a few butt kicks and then off I went. It's not the best way you can warm up.

You ideally want to have more of, I'd say, a routine before you leave the house, or even as you

walk out the front door, give yourself, you know, a two-minute timer countdown on your watch or a two-minute

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