Do non-static exercises such as squats, yoga, or dancing. After your run do static stretches such as splits, toe touches, and hamstring stretches. This will decrease the likelihood of cramping during and after your run.
I start with my anckles and move to the top, ending with my neck. I try to do some yoga streches for legs- targeting hamstrings. Before i start running I walk for a minute.
I like to do leg swings, front to back and side to side. They’re great for getting stretched out and getting your blood pumping a little before you start. If you’re going for a longer run then maybe something called monster walks. Basically you walk and bring your knee up and swing it outward, stretching your groin and hip. I do in to put and out to in. Hope this helps!
Warm up exercises should always be done not only to wake your body up but to stretch out and protect your body from injury.
1. Make sure that your body is warm and that you have strected. Another way to warm up is to do some jumping jacks 2. Gather all of your materials (ex. phone, headphones, water) so that you don’t forget anything
Here is my typical warm up: 30s high knees, 30s butt kicks, 45-60s squats with hip opener (squat, on the press up raise your left leg until knee is parallel to the ground, swing leg out to the left and down back into your squat stance, squat and repeat on right side), 10 reps pendulum lunges with side bend per side (lunge forward with left foot, hold 2 seconds, push up and pause in middle without putting foot down, step back into reverse lunge, bend to right side; repeat for reps then switch sides), 45-60s plank with knee drivers (from plank, drive one knee to the opposite elbow, return to plank and drive the same knee to your chest, return to plank and drive the same knee to the outside of the same-side arm. Repeat on the other leg), and 45-60s bridges with knee drivers (lie on your back with knees bent and feet flat on the floor, push through your heels to lift your hips up while engaging your hamstrings and squeezing your glutes. Hold the bridge and engaging your core, drive one knee to the same-side shoulder. Return to the bridge and lower your pelvis to the ground before repeating on the opposite side.)
•Hamstring Stretches: -Secondary Split -Figure 4's •Arm and Shoulder Stretches -Reaching Arms -Shoulder Hugs •Neck Stretches -Leaning Left to Right -Circles •Rolling Wrists and Ankles
Most people dont think about their feet, spine, or hips when stretching before fitness. Focus on gentley warming up the feet with ankle circles, pointing and flexing, and calf stretches. Then move up the body to leg stretches like knee circles, hip flexor warm ups, rolling up the spine, ect. The more present you are in your body before the run, the more receptive you are to its signals to prevent injuries.
Ones that stretch activate your muscles before you use them so like for example the exercise ‘open the gate’ activates your hip flexors.
Make sure to move all the main joints like ankle, knee, shoulder, elbow both ways ten times each. You can do a few sit ups,lunges and jumping jacks too.