Whether you are new to running, or a 5K veteran, keeping your body in tip-top shape is important for performing at your best.
A pre-run warm-up is crucial for allowing your muscles and joints to be at their fullest range of motion. Your muscles respond better to the stress your workouts put on them if they have been warmed up beforehand.
Stretching before and after your runs should be a habit by now, but if it’s not we’ve got a few tips for you to get started!
5. Squats with Hip Rotation
If you really want to stretch out your body, then try some squats with hip rotations. Keep in mind, that squats are a strength training exercise, so you might tire yourself out, however, the stretching is beneficial for mobility, and warming up your glutes and hips.
Start with your legs shoulder-length apart. Do a squat. As you stand back up, lift one knee towards your chest, and circle it outward to open the hips. Place your foot back down and lower into another squat. Alternate each leg making a rotation and continue for about a minute.
4. Inch Worm
Another one of the best pre-run warm-ups that you need in your routine is inch worms. These are great when targeting your core, deltoids, and hamstrings.
To practice this exercise, start at the standing position. Then, bend forward at the waist to touch your toes. From there, walk your hands out to a plank position. Hold that for two seconds, then walk your feet to meet your hands. Roll up to the standing position once more. Then repeat for one minute.
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3. Heel Walks
Heel walks are one of the best pre-run warm-ups before running. This will help strengthen your heel and prevent any risk of injury.
Start in a standing position and simply tilt your feet back until you are walking on your heels. Continue heel walks for your desired amount of reps.
Check Out: Beginner Plank Exercises That Will Help Get You a Flat Stomach
2. Around the Clock Lunges
This is a great pre-run warm-up to help strengthen and wake up your muscles, in your glutes, quadriceps, hamstrings, hips, and thighs, to stay agile and fit.
Step 1: Begin standing tall, hands-on-hips, and feet shoulder-width apart. Imagine a clock and lunge forward with your right leg to the 12 O’clock position for one count. Return to the starting position and continue lunging in a clockwise rotation until you return to 12.
Step 2: Repeat lunges in clockwise rotations on your other leg.
1. Leg Swings
Loosening up your body before your run is crucial for preventing injury, as well as ensuring the best run. One of the top pre-run warm-ups that you need in your routine are leg swings, which are great for hamstrings, hip flexors, and groin.
Step 1: Find a sturdy bar or fence post to hold onto for balance. Lift your right leg and swing it in front of you side to side, keeping your hips square. Do 10 reps on each leg.
Step 2: Turn to your right side, holding onto the bar/fence post with your right arm. Lift your right leg and swing it forward and back as high as you can while keeping your torso sturdy. Do 10 reps on each leg.