Beginner
Movements for runners
stretching
Here’s the truth: running isn’t simple
Once you’re ready to run, it’s tempting to shoot out the door at top speed, or forego a running warmup in the interest of saving time. But heading out of the gates at full throttle without a proper prerun warmup is a recipe for disaster: injury.
If you start out too fast, you run the risk of pulling a muscle, tweaking a tendon, bone, or joint, or getting into a pace that you simply can’t sustain. The result? You end up slowing down and burning out before you’re done with your workout. The worst part is that you’re likely to end your run feeling exhausted, discouraged, and dreading your next workout.
Our intelligent approach to running warmups give your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate, and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energized enough to go longer.
Use the exercise selection below to guide your warm-up and off-day mobility post/pre-run
Exercise #1: Deadbugs
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Perform 2-3 sets of 5 - 10 reps
Perform 2-3 sets of 5-10 reps each side
Exercise #2: Birddogs
The bird-dog is an excellent exercise to train the body how to stabilize the lumbar spine (low back) during upper and lower extremity movement. Never exceed your body's capacity to control movement in the low back.
Exercise #3: quadruped hamstring curls
Probably my favorite hamstring warm-up exercise. I am not a fan of static hamstrings stretching prior to working out. There is evidence to support dynamic stretching and dynamic warm-ups are more beneficial prior to working out compared to static stretching. Working the hamstrings eccentrically followed by concentrically should be the theme in a warm-up.
Perform for 2-3 sets of 5 - 15 reps each side
Exercise #4: Long lever glute hold
The long lever is an exercise used to focus on the hamstrings which contribute considerable to a pain-free spine by stabilising the back (posterior) of the body called the posterior chain. The goal is to place your foot as far away from you as possible and then bridge up. This exercise is especially useful for hamstring tendinopathies.
Perform for 2-3 sets of 25 - 40 seconds. The further your feet are away from your glutes, the harder it will be.
Exercise #5: knee c.a.r.s
One of the most common injuries in runners and other athletes alike causes pain right behind and around the knee cap. It’s known as patellofemoral pain syndrome or better known as “runner’s knee” thanks to the prevalence of it among runners. This movement is a great place to start with reducing your risk!
Perform 1-2 sets of 10 - 30 reps each side