Next, simultaneously jump your right leg forward and left leg back. Benefits: Helps warm up and activate the hip muscles. Don't neglect this routine and wind up injured! Waking up your body before running will allow your body to perform optimally. Want to run faster or stronger? Reach your left hand outward and hold something stable—trees, poles and pillars work best. Benefits: Helps warm up your core muscles and shoulders. Here’s the plan! 5 Dynamic Warmup Stretches to Do Before Every Run. Adding family members helps ACTIVE find events specific to your family's interests. Alternate sides. Dynamic stretches improve body awareness. How to: Stand with your feet together. What's the difference between static and dynamic stretching? insights, ACTIVE Works® is the race management Modified Single-Leg Deadlift. Plank. Training during the pandemic presents a challenge for most athletes, especially those of us who are injury-prone. Dynamic calf stretches are particularly beneficial before activities that rely heavily on these muscles, such as running or jumping. Targets: Your core and hamstrings, plus opens up the hip flexors. A dynamic stretching routine aims for immediate, workable results, as opposed to static stretching, which is a long-term play meant to encourage elasticity in tendons and connective tissue. Sign In. Targets: Your entire body, including the glutes, hamstrings, and core. Dynamic stretches will help! Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Dynamic stretches can … Benefits: Helps gain flexibility in your hamstrings and hip flexors. or or 2 Butt kicks. Dynamic stretching is going to become your new favorite thing as you find yourself running better and staying injury free. Sitemap Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Dynamic stretching is most effective when it's sport-specific. How to: Stand with your feet hip-distance apart. AzmanJakaGetty Images Targets: Y our core and hamstrings, plus opens up the hip flexors. "It also increases the core body temperature and gets the muscles and tendons ready for rapid force development.”. Running Shoes|Fitness Apparel|Sports, Daily Deals: software for managing & marketing your events. Privacy Policy Targets: Your glutes, which are crucial for an efficient run, says Corkum. Before you run, it’s helpful to do a few dynamic stretches. Balance on one leg as you … Drive off the front heel to stand, bringing your left foot forward. Translation: Save long stretches for a post-sweat cool-down and power up on dynamic stretches pre-run. Make sure your toes and knee point forward. Here, we… These are movement-based stretches that help activate your muscles and improve your range of motion so that your body is ready to run! With many of us still social distancing, we want to make sure you can find activities that suit your needs. Running for me was a transition from a LOT of walking, so I never had an issue spending time before my run warming up and it turns out that might be one of the habits which has kept me injury free for nearly 10 years. With both feet forward, take a wide step to the right. While on your hands and knees with your back flat, lift your left knee out to the side until it's perpendicular to the ground. Lie on your back with your arms outstretched to the side. Copyright Policy Pull one knee up toward your chest, driving off your opposite toe to hop up, then quickly place your foot back down. Swing one leg at a time across your body. She recommends doing each move for 30 to 45 seconds to wake up your entire body before you hit the road. Find Camps & Activities for your Active Kids, 5 Things I Learned From Running With Olympian Deena Kastor, Runners and Foot Injuries: 4 Causes of Foot Pain. Do Not Sell My Personal Information Many people use the words “stretch" and “warm up" interchangeably, but they serve different purposes. Benefits: Helps loosen up your glutes and hip flexors while slightly raising your heart rate. How to: Stand with your feet hip-width apart. You don’t need a ton of time to put these pay-offs in motion. “You need to prepare your body to handle that load to reduce risk of injury. Similar to the front and back leg swings, face something stable and hold on to it with both hands. Bring it upward and shoulders runners off the front and back, lowering into a 90-degree bend both! Of us who are injury-prone your heel up toward your butt, with your feet hip-width apart, a! These will stretch the hamstrings and activate the hip flexors while slightly raising your heart.! 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