Warming up is an essential part of working out, yet it can easily be overlooked or deliberately avoided, especially if you have limited time available for physical activities.
If you are planning on running to stay in shape, then it pays to spend a few minutes stretching prior to getting started, or else you could suffer avoidable injuries and end up unable to reach your fitness goals.
With that in mind, here are just a few stretches to do before you run which won’t take long but will deliver tangible benefits in the long term.
PHOTO CREDIT | Pixabay/Photorech
Lunges
Lunges are a great way to stretch out the muscle fibres in your legs and prepare them for the kind of exertion you are going to put them through on your run.
Both forward lunges and side lunges are effective, and completing between five and 10 reps of each is worthwhile. Just remember to keep your upper body straight, engaging your core in the process, to make the most of each lunge. And be sure to wear the best leggings for running so that your lunges do not get restricted by your clothing.
Upper body stretches
As your entire body will be involved in pushing you forward when you run, not just your legs, it is sensible to give your arms and torso a little preparatory stretching at this point.
Straightforward arm swings, where you rotate your arms in opposite directions in ever-increasing circles, like opposing windmill blades, are ideal for this purpose. This will not only stretch out your arm muscles but will also engage your chest and shoulders.
Supported stretches
You don’t need to rely on your own balance to stretch your body prior to a run; if you are near a suitable wall or fence, leaning against it will allow you to further your preparations.
For example, by leaning with one hand and an outstretched arm, you can begin lateral leg swings, crossing the first one, then the other leg across your body like a pendulum. Doing so will loosen up your hip joints and warm up the muscles around this region, so long as you also remember to keep your hips facing forward throughout, rather than allowing too much rotation.
Static stretches
So far we have looked at a few dynamic stretching options, but static stretches are also useful in your pre-run warm up. These stretches are not about reps, but rather about striking a pose and holding it for half a minute.
To target your quads, simply stand on one leg and use your hand to hold your other leg up against your backside. The closer you can get your knee joint to pointing directly downwards, the better.
Do this for each leg, and use a wall or other structure to support you if you do not want to worry about keeping your balance at the same time.
Another important static stretch involves your hamstrings. Hamstrings are prone to injury, so sit down on the ground, extending one leg out in front of you while tucking the other in so your foot is against the opposing thigh. Lean forward and touch your outstretched foot, while doing your best to keep your back straight, keeping this pose for 30 seconds before repeating it with the tucked-in leg.
Also bear in mind that after stretching, you can ease yourself into your run with gentle jogging on the spot, rather than going all-in with high-octane sprinting right away.
Then when your run is complete, remember to warm down by repeating similar stretches, as this will help your muscles to recover and avoid stiffness.
