Try this dynamic warm-up today

The only pre-run warm-up you'll need

Say goodbye to half-hearted leg shakes – our comprehensive warm-up will have you primed for the run of your life. Perform each of these exercises once to warm up, loosen your limbs and prepare your body for some speed!

Lunge with arm raise

Muscles worked: Front thighs, hip flexors, back, shoulders (quadriceps, psoas muscles, lats, deltoids)
Why do it? Many of us spend our days slouched in front of a computer, which leads to shortening of the muscles in the front of our body. This exercise will help to improve your posture and stretch your muscles.
Technique:
• Stand with your feet hip-width apart
• Step forward with your left leg
• Bend both your knees to perform a lunge
• Reach both arms up to the ceiling
• Lower your arms
• Step forward with your right leg and perform the exercise on the other side
• Alternate between left and right
Watch points: Ensure that your back is straight.

Lunge with arm raise

 Lateral hip swing

Muscles: Inner and outer thigh, bottom (adductor, abductor, glutes)
Why do it? This is a great exercise to improve the range of motion in your hip joints and to warm the muscles up before a run.
Technique:
• Stand tall and extend your arms sideways for balance
• Swing your left leg sideways
• Lower your leg and cross it in front of your standing leg
• Start your movements small and slowly increase the swinging movement
• Complete one set on the left before changing sides
Watch points: Hold onto a secure object or wall if you struggle with balance.

Lateral hip swing

Hip flexor stretch crawl

Muscles: Hip flexors, lower back (psoas muscles, para spinals)
Why do it? A good way to improve hip and lower back mobility.
Technique:
• Start with your body in a straight plank position
• Step forward with your right leg and place it on the outside of your foot
• Crawl your hands forward and bring your legs back together to the straight plank position
• Repeat by stepping forward with your left leg
• Alternate between right and left
Watch points: Don’t arch your back in the straight-arm plank.

Hip flexor

Knee hugs

Muscles: Hip flexors (psoas muscle)
Why do it? Most runners struggle with tight hip flexors. This is a good way to warm up your hip flexors and prepare your body for your run.
Technique:
• Step forward with your right leg
• Pull your left knee up to your chest
• Hug your left leg with both hands and pull it into your chest
• Lower your leg and repeat on the right
• Alternate between left and right
Watch points: Be careful if you have knee problems.

Knee hugs

Side lunge with a twist

Muscles: Inner thighs, side muscles (adductors, obliques)
Why do it? It’s important to warm up your supporting muscles before you run to support your balance and prevent injuries.
Technique:
• Stand on your right leg and put your arm across your chest
• Step sideways towards the left
• Bend your left knee and keep your right leg straight
• Twist your body towards the left
• Step back to the balancing position
• Complete one set before changing over to the other side
Watch points: Keep your back upright and look forward.

Side lunge with twist

Dynamic hip and glute mobility

Muscles: Hip flexors, bottom (psoas muscles, glutes)
Why do it? Improving your hip mobility before a run will lower your injury risk.
Technique:
• Stand with your feet hip-width apart
• Lift your right leg up
• Grab hold of your knee and ankle
• Push your knee down and lift your ankle up until your lower leg is parallel with the floor
• Put your foot down and repeat on the other side
Watch points: Only push your knee within a comfortable range of motion. Be careful if you have hip or knee problems.

Dynamic hip and glute mobility

Walking reach with a quad pull

Muscles: Front thigh (quadriceps)
Why do it? This is a dynamic stretch that will help to loosen up your thighs and improve your range of motion.
Technique:
• Step forward with your right leg
• Flick your left foot up towards your bottom
• Grab hold of your left ankle with your left hand
• Reach your right hand up above your head
• Release your foot
• Repeat the move with your other leg
• Alternate between left and right
Watch points: Be careful if you have knee problems.

Walking reach with quad pull

Triangular pose with pulses

Muscles: Inner thighs, side muscles (adductors, obliques)
Why do it? This is a great way to improve your flexibility in your sides and inner thighs. If your lower back gets sore during running, this exercise is a must.
Technique:
• Stand with your legs slightly wider than hip-width apart
• Extend your right hand up and your left arm down
• Bend sideways, lowering your left hand towards your ankle
• Lift one to two inches up and lower again
• Aim to lower a bit more on every repetition
• Complete one set before repeating on the other side
Watch points: Ensure that your feet stay in line and don’t bend your knees.

Triangular pose with pulses


Women's Running

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