This calming seated routine is perfect if you’ve got any aches, pains or injuries, or you simply want to unwind. You’ll start with some breathing exercises, followed by some gentle stretches and finally a body scan. You can either sit on a mat or on a chair, whichever is more comfortable for you.

Olivia shows how you can avoid common runners’ issues, such as muscle soreness and shin splints, by warming up your muscles before your run and stretching them afterwards. If you have a foam roller, make sure it’s nearby – if not, you can use self-massage instead.

This Pilates session focuses on loosening up your joints, as well as building core and arm strength.

This routine will stretch out all the leg muscles that can get tight due to running, as well as improve your running posture with a stretch for your chest.

With stretches and movements inspired by yoga, such cobra, downward-facing dog and lizard pose, you’ll improve the range of motion in your back, spine and hips.

This routine incorporates twists, body rolls and forward folds to stretch and mobilise your chest, back, shoulders and wrists, as well as your spine and hips.

Panu takes you through a full-body routine to improve your flexibility and mobility, starting with the upper body and working down to the lower body.