Many of us tend to forget about it when it comes to warming up. One of the reasons—or excuses—is that it’s more practical. You can’t just roll out a yoga mat and start stretching in a parking lot, a race corral, or a trailhead.
Another problem that frequently arises is a lack of time. “The majority of runners are in a hurry,” Fitzgerald explains. In carving out time in your calendar, many runners overlook to account for the time spent warming up and cooling down as well as their actual running time. She encourages you to think of your warmup as an integral component of your workout rather than an afterthought.
Five minutes of simple stretches before a run is a minimal investment that reaps enormous dividends, like preventing injury. You can practice these dynamic pre-run stretches anywhere, and they’ll get your body ready for the run. Because you can perform them all while standing, it makes no difference where you are, and five minutes is all you need to get started.
Standing Hip Articular Rotation Under Control
“These” assist you in assessing and developing your range of motion and lubricating the hip joint. That’s why it works. When it comes to joint health, they’ll help you out in the short-term, but they’ll also help you out in the long run,” adds Fitzgerald.
One must be consistent when performing this workout. Gentilcore says that running doesn’t need dynamic hip motion, and “if you don’t use your hip mobility, you lose it.”
How to do this:
- On your right leg, keep your back straight and elevate your left knee to a 90-degree angle in front of your left hip.
- For stability, brace the abdominals, maintain a neutral pelvis, and place hands on the hips.
- Think of it as forming a circle in the air with your knee.
- Return to the starting position by rotating your left knee to the side.
- Keep your pelvis and lower back as still as possible as you perform this action, which is done at a slow and controlled rate.
This exercise aims to expand the hip joint’s range of motion. Repeat five to ten times on each side for a total of 60 seconds of practice.
Lunge With a Slight Bend in Your Side
Gentilcore explains that because running is a single-leg activity, warming up with a single-leg variation makes sense. “Many runners fail to exercise the frontal plane, which the side bend adds to their training regimen.”
Fitzgerald recommends this stretch to prepare for the single-leg load you may encounter during a run. It helps extend the quad and up to your shoulder, allowing more oxygen to enter while breathing.
Engage your core and place your hands on your thighs as you stand tall with your feet hip distance apart. With your left foot, take a giant step forward. Lower yourself until your left thigh is parallel to the floor and your knee is centered over your ankle, bending your left knee to a 90-degree angle. As the right heel rises off the floor, slightly bend the right knee. Rest the left forearm on the left thigh while extending the right arm straight, elongating your right side torso. Stretch your right arm over your head to the left while bending your body to the left. Hold on for 5 seconds. Return to your original position and repeat on the other. For a total of 60 seconds, repeat this.
Exercises for Side-Squatting Flexibility
A runner’s life can be enriched by incorporating more frontal plane motion [with this action] into their routine. Gentilcore adds that “for most people, the adductors and groin are nearly always ‘tight.'” Tight adductors can have a negative effect on your stride, so loosening them up is a good idea, says Fitzgerald.
Stand tall, with your feet wide apart, your toes pointing ahead, and your back straight. Keep your hands clasped in front of your body for stability. Bend your right knee as you lower your hips as if you were preparing to sit down in a chair while keeping your left leg straight. Maintain a straight line from the knee to the toes with the right knee. Try to keep your right thigh horizontal. The muscles in your left inner thigh should feel stretched after performing this exercise. After five seconds, switch sides and repeat the movement on the other side. For a total of 60 seconds, go through the process again.