Why Warm Up?
Prevents Injuries: Increases blood flow and mobility, reducing muscle stiffness and lowering the risk of strains or pulls.
Boosts Performance: Primes the key muscle groups you’ll rely on during your run, improving efficiency.
Mental Focus: Helps shift your focus and prepare your body for the challenge ahead.
Effective Dynamic Stretches for Runners
To properly prepare for middle to long-distance running, focus on dynamic movements that activate the muscles in your lower body. Select 4-5 stretches which fit your needs best, perform each movement for 2 sets completing 10-15 reps or 30-60 seconds.
Bodyweight Squats: Engage your quads, hamstrings, and glutes by performing slow, controlled squats. This will help activate the major muscles that drive your run.
Pulsing Good Mornings: Stand with feet hip-width apart, hinge forward at your hips while keeping your back straight, and return to standing. Add a small pulse at the bottom of the movement to stretch and activate your hamstrings and lower back.
Bodyweight Backward Lunges: Step back into a lunge, alternating legs. This dynamic stretch activates the quads, glutes, and hamstrings, while also improving balance.
Standing Wall Calf Stretch: Place your hands against a wall, extend one leg back, and press the heel into the ground. Alternate legs to stretch and warm up your calves, essential for the repetitive motion of running.
Calf Raises: Stand tall and lift up onto your toes, then slowly lower back down. This primes your calves and Achilles tendons for the stress of running.
Front-to-Back Leg Swings: Swing one leg forward and back in a controlled motion, keeping your torso stable. This movement stretches the hip flexors and hamstrings while preparing your glutes.
Lateral Leg Swings: Swing one leg side-to-side across your body. This helps open up your hips and mobilise your inner and outer thighs.
Walking on Toes: Take a few steps while staying on your toes. This engages the calves and works on stability and balance.
Walking on Heels: Walk forward on your heels to activate the front of your lower legs, particularly the shins, which are critical in supporting foot strikes during running.
Hip Flexor Stretch: Step forward into a lunge and drop your back knee slightly to stretch the hip flexor of the back leg. Hold briefly, then switch sides. This stretch helps loosen the hip flexors, which are often tight from sitting and can impact running form.
Customise Your Warm-Up
Listen to your body—if certain areas feel tight, spend a bit more time on those stretches. This routine can be tailored based on your flexibility and mobility, ensuring that you are fully prepared to take on the distance ahead.
By focusing on these dynamic stretches, you’ll prime your muscles for a more efficient, enjoyable run while reducing the risk of injury. Make it part of your routine, and your body will thank you on the road or trail.