Preparation

Warming up & cooling down

A good warm-up prepares your body for the demands of activity: it raises your heart rate, increases blood flow to muscles and primes movement patterns. A few focused minutes can make training feel better and may reduce injury risk.

A simple, effective warm-up

  • Start with 5–10 minutes of easy aerobic movement (brisk walk, light jog, cycle)
  • Add dynamic mobility for the joints you’ll use — controlled leg swings, lunges, arm circles
  • Finish with a few sport-specific movements at building intensity
  • Save long static stretching for after, or for separate mobility sessions

A gentle cool-down — easing the intensity down rather than stopping abruptly — can help you feel better afterwards.

Please note: This is general guidance. If a particular movement consistently causes pain, have it assessed rather than pushing through.
Training load

Managing your training load

Most overuse injuries come down to doing too much, too soon. Your body adapts to training, but it needs time — load that rises faster than you can adapt is the commonest avoidable cause of injury.

Train smarter

  • Build volume and intensity gradually and avoid sudden spikes after a break
  • Change one variable at a time — distance, pace, weight or frequency — not all at once
  • Plan easier weeks periodically to let your body consolidate
  • Respect the extra load of new surfaces, hills, spikes or a new programme

If you’re returning after time off, start below where you left off and rebuild. See our advice on preventing overuse injuries.

Please note: Simple “rules” about how fast to progress are rough guides only — the right rate is individual. Persistent or worsening pain deserves assessment.
Strength & conditioning

Strength and conditioning for every athlete

Strength training is one of the most effective ways to build resilience, improve performance and reduce injury risk — whether you run, lift, play team sports or simply want to stay active.

Getting the most from it

  • Prioritise good technique before adding load
  • Progress weights gradually and allow recovery between hard sessions
  • Train the whole body, including areas you don’t obviously “feel”
  • Two or three sessions a week is a realistic, effective starting point for most people
  • If a movement tweaks something, modify it rather than stopping all training

See our guide to strength training & injury prevention for more.

Please note: If you’re new to strength training or returning after injury, individual guidance helps you start safely and effectively.
Recovery

Recovery, sleep & rest days

You don’t get fitter during training — you adapt during recovery. Treating rest as part of your programme, rather than an afterthought, protects both performance and health.

What helps you recover

  • Sleep is the foundation — most adults need around 7–9 hours, and athletes in heavy training often need more
  • Schedule rest and easy days — not every session should be hard
  • Eat enough to support your training, and don’t under-fuel
  • Manage overall life stress, which adds to your “total load”
Please note: Ongoing fatigue, disturbed sleep, or performance that keeps dropping despite rest is worth discussing with a professional.
Nutrition basics

Hydration & fuelling

Being well-fuelled and hydrated helps you train effectively and recover well. The general principles below suit most active people; specific sports-nutrition plans should be individualised.

Sensible general habits

  • Drink to thirst across the day; increase intake in heat and during long sessions
  • Eat a balanced diet with enough energy and protein to match your training
  • Have a carbohydrate-containing meal or snack before longer or harder sessions
  • Refuel and rehydrate after demanding training, especially if training again soon
Please note: This is general information, not personalised dietary advice. For tailored nutrition — or if you have a medical condition — consult a registered dietitian or your doctor.
Kit

Footwear & equipment

The right kit won’t replace sensible training, but poorly chosen or worn-out equipment can contribute to problems.

Practical pointers

  • Choose footwear that’s comfortable and appropriate for your activity
  • Replace running shoes when they’re visibly worn or feel “flat”
  • Introduce new shoes or equipment gradually rather than for a key session
  • For racquet, cycling or other equipment, sensible set-up and fit matter
Please note: There is no single “best” shoe for everyone. If footwear changes seem linked to pain, an assessment can help.
Environment

Training in heat & cold

Weather changes the demands of exercise. A little planning keeps training safe and comfortable.

In the heat

  • Hydrate well, slow down, and train in cooler parts of the day where possible
  • Acclimatise gradually and watch for dizziness, nausea or cramping — stop if they occur

In the cold

  • Warm up thoroughly and layer clothing you can adjust
  • Take extra care on icy or uneven surfaces
Please note: Symptoms such as severe breathlessness, chest pain, confusion or collapse are emergencies — call 999.
Listen to your body

Niggles vs pain: when to back off

Some discomfort with training is normal; pain that’s sharp, worsening or lingering is a signal to adjust. Knowing the difference helps you avoid turning a niggle into a lay-off.

Rules of thumb

  • Mild, settling soreness that eases as you warm up is usually fine
  • Pain that worsens during activity, or lingers afterwards, means modify the load
  • Sharp, focal or one-sided pain — especially bony pain — deserves prompt assessment
  • Don’t mask significant pain with medication just to keep training

If something isn’t settling, see when to seek a specialist or book an assessment.

Please note: If your symptoms are severe or urgent — you can’t bear weight, there’s significant swelling or deformity — call 999 or attend A&E.