“When your legs get tired, run with your heart.”

STOP STRETCHING BEFORE YOU RUN!

OK that’s a bit dramatic. Your warm up can include some short duration (3-5 second) stretches, BUT the main focus should be muscle activation.

Your joints require a lot of stability in order to keep you upright and prevent you from crumbling into the ground. You have to wake those muscles up and prepare them for the run!

Without proper muscle activation, your tendons, bones, and joint cartilage are subject to excess stress and strain.

Below is an example pre-run warm up that includes both dynamic stretching and muscle activation.

1.       Knee Hugs

Stand tall and hug one knee into your chest. You can play around with different angles as you pull the knee in loosening up any area of your hip that feels tight.

2.       Hamstring Sweep

Kick your right heel forward. Hinge your hips back keeping right knee straight and left knee bent. You will feel a hamstring stretch down the back of the right leg. Hold it for 1-2 seconds, then step forward with the left leg, and repeat.

3.       Walking Quad Stretch

Try to keep the knee under your hip and your glute muscle tight. This will better isolate the stretch to the front of the thigh. If you are unable to maintain your balance, perform this standing in one place and use hold on to something for balance.

4.       Lunge with rotation

Grab a bench or drop down to the floor for an alternating lizard lunge. Step your right foot outside your right hand. Reach your right hand toward the sky as you twist your upper body. This stretch will loosen up the hip flexors, groin, and spine. Step back and switch sides.

5.       Single Leg Hip Spirals

Use any nearby wall or tree for hip spirals to activate the glutes and lower leg. Stand on the left leg and keep your heel lifted so all your weight is on the outer edge of your forefoot. Hinge the left hip back and drop the right hip forward for a left sided glute stretch. Use these loaded glutes to push your back to a neutral standing position. To learn more about spirals, visit RUN 3D.

6.       Walking Hip Hinge

Walking hinge is a dynamic variation of the kickstand RDL. Focus on loading your glute and keep your weight on the outer edge of the forefoot to enhance foot and ankle stability.

7.       Walking Lunge

Practice your full body spiral pattern and further glute activation with walking lunges.

8.       Butt Kicks

Not your traditional butt kicks. Bring your knees forward slightly and use your hamstring to pull your heel up towards your butt.

Perform 10-15 reps per leg for each exercise before you start running.

Check out RUN 3D, a comprehensive online program to transform your running experience, to learn more about spirals and how to restore your body’s natural 3-dimensional movement patterns. The program is designed and instructed by Dr. Hannah Sweitzer to prevent pain and injury and unlock your full potential for your next marathon!