we all know us should Stretch before running.
After all, it improves performance and reduces the risk of injury.
But experts say a few half-hearted lunges won’t do the trick.
To properly prepare your body for a race or casual jog, you should spend at least 5 minutes doing dynamic stretches.
James Thie, Running Coaching App KuparOfficial training partner. Royal Parks Half Marathon October 13th: “Pre-run and race warm-ups are all about preparing your body and mind for the task ahead.
“The aim is to avoid injuries, prepare to perform at your best and have confidence.
“Stretching is an important part of a warm-up, and this is best done by moving key muscle groups dynamically, rather than through long periods of static movement.
“It’s best to think about practicing starting with your head and working your way down to your feet, making the most of your warm-up stretches and eliminating any areas you may have forgotten.
“The best time to incorporate stretching is after a light warm-up jog (15 to 30 minutes before the start of the race), when your heart rate and blood flow increase slightly.
“You can then use a series of simple stretches to activate your movements and increase your mobility.
“This best reflects the demands of running to follow when the race gun goes off.”
Here, James, a middle-distance runner and 1,500m World Masters indoor champion, shares seven of his favorite pre-run stretches.
1.Shrug your shoulders
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“Start with your shoulders and do a simple shrug and up and down motion,” says James, 46.
“Go backwards five times, then forward five times.”
2. Arm swing
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“Then move on to the arms,” James said.
“Rotate both arms in large circles in the same direction.
“Alternatively, you can test your coordination by moving one arm forward and the other arm back.
“Again, repeat both ways 5 times.”
3. Rotation of the hip joint
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“Then we move on to the hips,” James said.
“Stand with your feet wider than your hips, place your hands on your hips, and draw a wide circle.
“Do it 5 times each way, 5 times each way, as usual.”
4. Side lunge
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“Now spread your legs a little bit and do a side lunge,” said Team GB coach for the 2021 Tokyo Olympics.
“Bend your outside knee as much as possible until you feel a stretch, then move to the other side and do five reps on each leg.
“Remember to keep your weight on your bent knees.”
5. Forward/Backward Lunge
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“There are two options for rushing,” James said.
“You can perform a forward lunge by keeping your knees straight in front of you.
“Alternatively, if you have knee problems or want to reduce stress on your knees, you can do a back lunge, where you place your back knee on the ground before standing up.
“Do five on each side.”
6. Hamstring sweep
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“To perform a hamstring sweep, stand with your feet together, put one heel slightly forward, and raise your toes in the air,” says James.
“Then lean forward and swing your arms on either side of your legs, feeling the stretch in your hamstrings.
“Do 5 reps on one side, then 5 reps on the other side.”
7. Ankle rotation
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“And the final exercise focuses on the ankle,” said James, senior lecturer and director of athletics performance at Cardiff Metropolitan University.
“Stand on one foot and put the other foot in front of you.
“Point your toes and rotate your ankle five times one way, then the other five times, then switch to your other foot and do the same with that ankle.”
Sun Health’s favorite workout gear
From leggings to sports bras, everyone has their favorite workout gear. These are our favorites.
Eliza Loukow, Health Reporter
Girlfriend Collective compression high-rise leggings
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Lizzie Parry, Director of Health
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Alice Fuller, Senior Health Reporter
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Vanessa Chalmers, Health Features Editor
“I do spin classes exclusively, and there’s no way I could do it without a portable fan attached to the bike in front of me! The air conditioning is rarely strong enough, and anyone who takes part in spins knows that. Ginger, sweating is unbearable after practice.” This fan has 3 speed settings and can be easily adjusted to your desired height. ”
Isabel Shaw, Health Reporter
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