Warming up and down for running especially as it is cold is very important to avoid injury. My sister has sent me a guide for doing this correctly.

The guide was written by a fellow Chartered Physiotherapist - Sinead Murphy who works for top sports Physios based at the - The Locker Room, fitness centre in Cork Ireland. A must read for all runners.

The guide

No running today resting. The wind is blowing... and not due to the new complex carb's diet...So I'll just write about something totally unrelated.

Managed to miss the London Irish v Connacht European challenge game as I don't have SKY.

75 - 5 to the Exiles with Aussie Peter Hewat scoring an amazing 5 tries.

Pearse saw the other leg in Ireland and reckoned they put out a B team because they knew... top of the table Irish would beat them.

All a far cry from the muddy days when I played for them... at Sunbury. They may now be professional but there's not a better day out at the Rugby at club level... particularly on St Patrick's day.