Whatever the temperature is outside, your muscles always start cold. Here are a few exercises to try before you head out on your run.
Stretching is essential whatever the weather. As well as preparing the muscles you’re about to use, it:
- raises your heart rate
- informs your body and brain via stretch receptor nerves that you’re about
to start exercising, helping to minimise the risk of injury
increases the production of adrenaline
Quick tips for stretching
-
Never stretch a cold muscle
– you need to get blood in to it first
-
Hold stretches for 30 seconds
to get the most out of them
-
Don’t hurt yourself
– stretching should loosen up your muscles, not
be painful
-
Stay still when you stretch
– bouncing or hopping can cause injury
- Stretch after a shower if your muscles are tight – the hot water can warm the muscle up and help you loosen up before a run
Stretching from head to toe
Running isn’t just about your legs. You use your entire body – from head
to toe – when you propel yourself forward. That means that each part of
your body needs to be stretched…
-
Shoulder and side
What it does – loosens the muscles in your arms and sides, reducing the tension in your upper body as you run
How long? – Hold for at least 30 seconds
-
Lower back
What it does – helps relieve tension in the lower back, minimising the risk of injury when you’re running
How long? Hold the stretch for at least 30 seconds
-
Front thigh
What it does – stretches the quadriceps or anterior thigh muscle.
How long? Hold the stretch for 30 seconds on each leg before switching to the other one.
-
Groin
What it does – stretches the front of the thighs and the groin, helping to keep your pelvis positioned correctly and reduce the risk of lower back pain
How long? Hold the stretch for 30 seconds on each leg before switching to the other one.
-
Calf and Achilles tendon
What it does – loosens up the calves and Achilles tendons after a run to help prevent stiffness, fatigue and overpronation.
How long? Hold each stretch for 30 seconds before switching to the other leg
There are plenty more warm up exercises you can do –
check them out on MY ASICS
