Stretching before running is a vital part of any runner’s routine. It helps improve flexibility, increases blood flow to the muscles, and can significantly reduce the risk of injuries. Incorporating the right stretches into your warm-up can set the stage for a successful run. Below are three practical examples of guidelines for stretching before running that you can easily follow.
Dynamic leg swings are a great way to loosen up your hip flexors and hamstrings before hitting the pavement. This exercise mimics the motion of running, making it an ideal warm-up.
Start by standing next to a wall or a sturdy object for balance. Shift your weight onto your left leg and swing your right leg forward and backward, keeping it straight. Aim for 10-15 swings before switching to your left leg. This movement not only stretches the muscles but also activates them, preparing them for your run.
Notes: If you feel any discomfort, reduce the range of motion. As you become more comfortable, you can increase the height of your swing.
Walking lunges are excellent for stretching your quadriceps, hip flexors, and glutes while also engaging your core. This exercise helps improve your balance and coordination as well.
Begin by standing tall with your feet hip-width apart. Take a step forward with your right foot and lower your body into a lunge, ensuring your knee stays directly above your ankle. Push off with your right foot and bring it back to standing, then step forward with your left foot into the next lunge. Repeat this for a total of 10 lunges on each leg.
Notes: Keep your upper body straight and avoid leaning forward. You can also add a twist towards your forward leg to enhance the stretch in your hips.
Stretching your arms and torso is just as important as your leg stretches. Arm circles and torso twists can help improve your upper body mobility and prepare your entire body for running.
To perform arm circles, stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size. Continue for 20-30 seconds, then reverse the direction. After that, place your hands on your hips and gently twist your torso to the left and right, holding each twist for a few seconds. Do this for about a minute.
Notes: Focus on keeping your movements controlled and avoid any jerky motions. If you’re feeling tight, you can hold each torso twist for longer to deepen the stretch.