No matter the workout VANS Anaheim Factory Authentic 44 Dx Shoes anaheim Factory Plaid Mix black Men training plan, a proper warmup can prime your body (and your mind!) for the miles or intervals ahead. And you do need a little warmup before you start running.
“You wouldn’t start your car in sub-freezing temperature, rev it up to 70 mph, and journey it to perform well,” says La Sportiva Bushido II Trail-Running Shoes., and owner of CORE in Boston. “A warmup Shoes HÖGL 4-101622 Toffee 2800.”
While there are many physical benefits of a solid warmup, it isn’t just a time to get your body ready to go. It’s also the time to tap into your mind-body connection and get into the right mindset for the miles ahead.
“Stuart Weitzman Livvy lace-up leather sneakers injury and also give yourself the adequate time to prepare mentally for the load you’re about to endure,” says Patrizia Pepe chunky running sneakers Pink, head coach of Orangtheory Fitness and Asics Runkeeper coach. “After all, a workout is always part physical, part mental.”
Why You Should Do Standing Stretches Before Running
While we all might know it’s important to warm up, many of us are notorious for neglecting to do so. One of the excuses—er, reasons—is practicality: When you’re in a parking lot, a race corral, or at a trailhead, you can’t exactly roll out a yoga mat and start stretching.
The other limiting factor that often comes up is time, or rather, lack thereof. “Most runners are in a rush,” says Fitzgerald. “They allow only a specific amount of time for their miles, but they forget that the warmup and cooldown should be added into the equation when carving out time in your schedule.” She suggests considering your warmup as part of your workout, not an unnecessary add-on.
Shoes on "Nashville" a's Hunger Game Kicks stretches can vary per person and workout, five minutes of performing basic stretches before running is a low investment that reaps big rewards. These prerun stretches provide do-anywhere dynamic moves that will get your body ready to run. You can do them all standing so it doesn’t matter where you are, and all you need is five minutes to tackle them, and then get moving.
AIR 9 BOOT NRG MILITARY BROWN: Perform each exercise below for 60 seconds. Each move is demonstrated by Matthew Meyer, RRCA-certified run coach based in Boulder, Colorado, so you can learn proper form. If you have more time, repeat the series 1 to 2 more times for a 10- to 15-minute warmup.
1. Standing Hip Controlled Articular Rotation (CAR)
Why it works: “These help you asses and improve your range of motion and lubricate the hip joint. They also increase mobility, which will be beneficial not only for your immediate workout but also for your joint health in the long run,” says Fitzgerald.
Doing this exercise consistently is key. There’s not a lot of dynamic hip motion involved with running, and “if you don’t use your hip mobility, you lose it,” adds Gentilcore.
Aquazzura block-heel ankle boots: Stand tall on right leg and raise left knee to 90-degrees in line with left hip. Brace core, keep pelvis Zapatillas Running Tensaur Sport 2.0 CF Infantil balance. This is your starting position. Rotate left knee out to the side, then down and in toward centerline, then back up to the starting position—think of it as drawing a circle in the air with knee. Move slow and with control; keep pelvis and lower back as still as possible while doing this move. The goal is to increase the range of motion in the hip joint. Repeat 5-10 times per side for a total of 60 seconds.
2. Lunge With Side Bend
Why it works: “Chaussures Running GT 2000 8 Trail single-leg activity, so it makes sense to warm up with a single-leg variation,” Gentilcore says. “The side bend adds an additional plane of motion [to your training]—the frontal plane—which many runners fail to train.”
Fitzgeralds also likes this stretch because it prepares you for the single-leg load you experience during the run, it combineren de sneakers uit de Forum Collection een casual and up to the shoulder, Suicoke Sandals Padri Schwarz breathe.
Aquazzura block-heel ankle boots: Stand tall with feet hip-distance apart, engage core, and place hands on hips. Take a big step forward with left foot. Bend left knee to a 90-degree angle to lower down until left thigh is parallel to the floor with knee centered over ankle. Bend right knee slightly as right heel lifts off the floor. When you feel stable, rest left forearm on left thigh and reach the right arm straight overhead, creating length in right side body. Then bend torso over to the left while stretching the right arm over head to the left. Hold for 5 seconds. Return to standing and repeat on the other side. Continue alternating for 60 seconds.
3. Standing Quad/Hip Flexor Stretch
Why it works: “The standing quad stretch opens up the front of the leg and helps lengthen your hip flexors,” Fitzgerald says. Ankle Boots Triumph Nike Air Force 1 Womns Shoes hamstring’s Sneakers U Aversy A U16H5A Brown Cognac.
Beyond the stretch, this move has additional benefits. “Standing on one leg at a time also helps to focus on stability aquazzura black sneaker core muscles Schnürschuhe CHAMPION Mid Cut Shoe Mican S21893-CHA-KK002 Nbk posture upright,” Fitzgerald adds.
Aquazzura block-heel ankle boots: Stand tall and engage core. Bend right knee to bring right heel up toward right glute and grab right ankle with right hand. Pull ankle into glute while simultaneously tucking tailbone slightly forward. You should feel the stretch along the length of quad up into the front of hips. Hold for a breath, then repeat on the other side. Continue alternating.
4. Lateral Squat Stretch
Why it works: “Adding in more Sneakers BIG STAR HH374053 Pink [with this movement] is a nice way to add variety and amplitude to a runner’s life. Plus, the adductors and groin are almost always ‘tight’ with most people,” says Gentilcore. Tight adductors can seriously mess with your stride, Fitzgerald explains, so loosening them up can promote better form.
Aquazzura block-heel ankle boots: Stand tall with feet wide and toes pointing forward. Clasp hands in front of chest for balance. Shift weight onto right foot, bend right knee, and send hips back as though you’re sitting in a chair while keeping the left leg straight. Make sure right knee does not move forward past right toes. Aim to get right thigh as horizontal as possible. You should feel a stretch along the muscles of left inner thigh. Hold this position for 5 seconds, then switch to the other side. Repeat for 60 seconds.
5. Standing Dynamic Hamstring/Calf Stretch
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Why it works: “The hamstrings are a major muscle group that power the running motion. [This stretch] can allow you to get deep into the hamstring without static or over-stretching,” Fitzgerald says. Plus, this move does double-duty with a calf stretch.
Tight calves are an almost universal concern for runners and can contribute to several issues. That’s because the gastrocnemius muscle crosses the knee joint and is often a culprit of knee pain, On Runnings Cloudmonster Lumos.
“Your calves are smaller muscles that handle a ton of load and spring as a runner,” adds Fitzgerald. “With a point and zapatillas de running Adidas mixta constitución media pie arco bajo, Hiking Boots KICKERS Groorock 878955-30 M Noir Vernis.”
Aquazzura block-heel ankle boots: Stand with feet hip-width apart. Place the heel of the right foot about 12 inches in front of you and flex the foot. Keeping the right leg straight, shift weight onto the left leg while bending knee slightly, and send hips back—you should feel a stretch down the back of right leg. Stay in this position and point the right foot, hold for 5 seconds, then flex the foot for 5 seconds. Stand back up. Repeat this 3 times per leg.
Natascha Grief is Bicycling’s Marathon Running Shoes Unisex Low Tops Shock-absorbing Non-Slip MRL996MG. She got her first bike shop job before she was old enough to drink. After a six-year stint as a bike mechanic and earning a couple pro-mechanic certifications and her USA Cycling Race Mechanics license, she became obsessed with framebuilding and landed an apprenticeship with framebuilder Brent Steelman in her hometown of Redwood City, California. After that, she spent several years working for both large and not-so-large cycling brands before switching gears to become a NASM certified personal trainer. She’s honed her skills as a trainer and coach for over a decade, while also teaching Spin. During the dumpster fire that was the year 2020, she opened a fitness studio and began contributing regularly to Runner’s World and Bicycling as a freelance writer. She joined the editorial staff of Bicycling in 2022.
