with Personal Trainer Andrea Bradley
With winter in full swing, it’s especially important to warm up properly before heading out for a run. Why? Cold temperatures reduce blood flow and blood oxygen levels, stiffening muscles and putting you at higher risk for injury during exercise. It takes up to 10 minutes of stretching for fascia – connective tissue found throughout the body – to warm up and become more pliable. Your pre-run warm-up should consist of several minutes of dynamic stretching. The below stretches are just an example of one pre-run warm-up you can use to stay limber and prevent injuries during your runs. Whether you incorporate just a few of these stretches or all six into your pre-run routine, the most important thing is to choose whichever exercises you’re most likely to stick to.
Dynamic vs. Static Stretches
Dynamic stretches utilize movement, whereas static stretches require you to hold a posture for a set duration of time. Dynamic stretches are typically better for warm-ups, whereas static stretches are best to use post-exercise.
1.) Leg Swings
A) From a standing position, plant your right foot on the ground, shifting your weight to your right leg. (B) Swing your left leg straight out in front of you, simultaneously reaching your right arm forward. Touch your toes to your hand at the top of the swing if you can. (C) Reverse the motion, then shift your weight to the opposite leg, and repeat for 12 reps. Alternate sides with each swing.
2.) Side-to-Side Lunges
(A) Begin by standing with your feet close together. (B) Take a wide step with your right foot out to your right side, keeping your left foot planted. (C) Keep your left leg straight and bend your right knee as you lunge, bringing your left hand down and across your body to touch your right-side toes. (D) Push off your right foot and step back to your starting position, then repeat for 12 reps, alternating sides. Add a shuffle between each rep, if desired.
3.) Hamstring Sweeps
(A) Begin by standing with your feet close together. Step your right foot out slightly in front of you, resting on your heel and pointing your toes upward. (B1-3) Keep your arms straight as you hinge at the hips, slightly bend your left knee, and sweep both arms on either side of your right leg – first down, then forward, then up. Aim to keep your right leg as straight as possible throughout the motion. Repeat for 20 reps, alternating your forward leg with each sweep.
4.) Lunges with Rotation
(A) Begin by standing with your feet close together. (B) Take one medium step forward. Maintain a tall posture as you bend both knees and lower into a lunge. (C) While lunging, rotate your torso toward the side of your forward knee (i.e., if you stepped forward with your left foot, rotate your upper body left). Reverse the motion, rotating your torso back to face forward, then pushing off of your forward foot to return to standing. Repeat for 12 reps, alternating your forward foot with each lunge.
5.) Butt Kicks
(A) Think of running in place and kicking your heels high behind you rather than bringing your knees up in front of you. Perform for 30 seconds.
6.) Hip Circles
(A) Begin by standing with your feet close together. (B) Pick up your left foot and raise your knee to about hip height. (C) From the raised position, rotate from the hip, bringing your knee out to your left side. (D) As you bring your knee back, lower your left foot, tapping your toes to the ground to your left or slightly behind you. Lift your foot and reverse the motion, bringing your knee up and out to your side, then out in front of you before stepping back down next to your right foot. Repeat for 12 reps, alternating sides.
