Running Tip: How to Warm Up Properly

The run itself is important, but your warm-up is just as crucial for a successful and enjoyable workout. Here are some tips and suggested stretches to get your body ready to go.

Don’t just jump out of your car and start stretching your legs. To minimize the risk of injury by activating the right muscles start with a walk or easy jog for at least 5 to 10 minutes and follow that with set of at least five full-body dynamic drills. This simple routine will allow your muscles, tendons, and ligaments to be more pliable (like a rubber band, not a brittle rope) when surging or putting out effort.

For an extra edge give the following a try:

LEG SWINGS (FRONT/BACK)

While standing tall on one leg, swing the opposite leg front to back while keeping it as straight as possible. Maintain a good posture while increasing range of motion of each swing. Use one arm extended to the side and hold on to a post or a tree for stability. (10 each)

LEG SWINGS (SIDE)

Face the post or tree and hold on to it with both arms for stability. You will swing one leg high across your body and using the momentum on the way down allow it to swing up in the opposite direction. (10 each)

BUTT-KICKS

Walk forward with a brisk back-kick so that your heels come up to your glutes. Alternate the kick with each step. (20 total)

WALKING LUNGES

Take a long stride forward keeping the front knee just behind your toes. Lower your body by dropping your back knee toward the ground, but just shy of touching it. Maintain an upright posture and keep your abdominal muscles tight with each step forward. (10 total)

LATERAL LUNGES

Stand with your feet hip-width apart. Step to the right and shift your weight toward the right foot, bending your right knee and pushing your hips back. Your left leg should be as straight as possible. Reach for your right foot with your left hand. Push off with your right foot to return to starting position and repeat in opposite direction. (10 total)

Now you’re ready to lace up your shoes and hit the pavement!