Dynamic flexibility work several times a week before harder/faster running sessions, or as a strength and conditioning session in its own will increase flexibility, improve motor skills and speed. The condition of the muscle fibres also improves with increased elasticity and strength combined. The ideal warm-up before a 5K, 10K or a half marathon is to complete a short jog, then add in 3–4 of these dynamic stretches before running (2–3 sets) before adding a few strides and jumping on the start line.
Try them before your next park run and feel great when the gun goes off.
5 DYNAMIC STRETCHES BEFORE RUNNING
All of my athletes are advised to complete these simple and key moves as part of their weekly mix – you can even add them at the end of a relaxed run to improve flexibility and as part of your cool-down.
Warm up with these dynamic stretches before running and you’ll be off to a great start:
1. GLUTE AND PIRIFORMIS ACTIVATION
A must for those who suffer with piriformis, runner’s knee, and IT Band issues.
How do you do this stretch before running?
Stand up straight while retaining good posture and balance. Bring your ankle up inverting the foot towards the knee and then the waist. Feel the stretch in the glute and lateral quad area.
How long should this stretch take?
Each movement should take two to three seconds on alternating legs over a 20 metre distance at slow walking pace. Do 3 x sets with a walk back recovery in between.