How To Warm Up Before You Run

fitfortwotvPublished: May 10, 2018
Published: May 10, 2018

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Brock takes you through 5 dynamic stretches/warm-up exercises to do before you run. A proper warm up is the best way to prepare your body for exercise and reduce the chance of muscle pulls or injury. Try these 5 exercises, and do them for as long as you need to feel warm before your run. If you are cold, or it is cold outside, allow longer for the warm up. Generally, 15-30 repetitions per side is sufficient.

1. Forward leg swings - engage the core and swing the leg forward and back at the hip. Warms up the ball-and-socket joint, while engaging the hip flexors and glutes.

2. Side-to-side leg swings - point the toe in the direction of your swing, so as you go across your body your toe points, then rotates outward as it swings back across. This will further engage and stretch the inner thigh, as well as the glutes.

3. Thigh lifts and external rotation - this is more of a controlled movement, but still effective at activating the hips, thighs, and opening the hips.

4. Ankle Rotation - both directions, this is simple but important, as tight ankles can affect stride length, which can lead to issues with knees and hips.

5. Frog Pose - this is the best hip opener, and also doubles as a great calf stretch. Make sure the heels stay planted, and the low back has a natural arch, not a hunch over. Gently use your elbows to open the hips by pushing on the inside of the knees. This is a stretch you can do at any point in time to improve your hip and back mobility overall.

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