Dynamic stretches (ones that incorporate movement and take joints through their full range of motion) are generally better for pre-run stretching warm-ups than static stretches, which are ones held for extended periods of time. Hold for a few seconds, and then lean to the left. A workout like this, with longer tempo intervals, is great for marathon racing speed. Focus on stretching the major muscle groups you'll be using — quads, hamstrings, glutes and hip flexors — and don't forget moves that also warm up your abs, back and calves. We know the benefits of regular workouts, but…, The Five Tibetan Rites are an exercise program that’s been practiced for more than 2,500 years. Start by putting your right foot forward so that you are in a lunge. Check out these essential stretches. Before you run, perform dynamic stretches to warm up, but avoid static stretches, as they can cause injury. You use this muscle every time you take a step. You should feel this stretch anywhere from the back of your knee down to your ankle. “Regular stretching alone cannot prevent injuries, make you run faster, or correct poor posture. Here are eight stretches to do before running that hit your quads, hamstrings, glutes, hip flexors, abs, back and calves. Stand with your feet together, and then take a long step forward with your right foot. Grasp your knee with your left hand and pull it up toward your left shoulder. Running requires little equipment, but a good pair of running … Extend your left leg behind you, keeping your leg straight and the top of your thigh, shin and foot on the ground. The piriformis is a muscle in the gluteal region that helps stabilize the hip and pelvis. Terms of Use Use of this web site constitutes acceptance of the LIVESTRONG.COM Hip Flexor Warm-Up Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. Make sure you don't rush your warmup. Schultz recommends doing this variation of yoga's classic Pigeon pose to stretch the glutes and the iliotibial (IT) band that runs along the outer thigh. Continue in a dynamic motion, shifting forward as you raise your arms up, and then lowering your arms as you come back to the starting position. Your body’s iliotibial band, or ITB for short, runs on the outside of your thigh between your hip and shin. Integrate all of your surroundings and options into your run: use benches, stairs, walls, and playgrounds for a strength session. Here's a Printable Version of this Pre-Run Warm-Up Routine, 20 Essential Checks to Help You Run Faster, Gentle Stretches and Exercises for Achilles Tendon Pain, Journal of Strength and Conditioning Research: Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance, Scott Seamster; Certified Strength and Conditioning Specialist; Seattle, Washington, Athletic Performance Coach Hannah Schultz, CSCS, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The lower back area is another part of the body that runners should be aware of. In conducting some research on what you should do before you run, I noticed that many articles provide one of two methods: 1) Lie on the ground, complete stretches and muscle activation exercises, and then stand up and start your run; or 2) Start with a walk or slow jog and progress to your running … Most doctors also recommend that you warm up before stretching and running. Not just by helping your gains, it can be especially good for HIIT workouts too. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Rise up on your toes, and then slowly lower your heels so that they come below the stair and you feel a stretch through your calf muscle. Warming up before you run can help prevent injury and improve performance. Last medically reviewed on January 24, 2017, Exercise gives your mind and body a boost in so many ways — from mood and energy to bones and skin. Sit on the ground and extend your left leg. If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Leaf Group Ltd. Poor calf stretching can make soreness and injury more likely. Read more: 12 Running Mistakes You Could Be Making. Give them some pre-run love by doing a simple, dynamic calf raise. Open up your hip flexors and quadriceps with a dynamic version of this classic stretch. 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