Working makes legs toned, robust, and sadly, tight. These hardworking muscle mass and tendons have to be stretched and warmed up in order that they don’t develop imbalances, pressure, or overuse accidents.
Stretching your quads, hamstrings, calves, and hips earlier than a run is nice, however we propose dynamic stretches (relatively than static stretching) to loosen up and activate your leg muscle mass. Attempt our favourite pre-run dynamic stretches for your self and see how you’re feeling!
Alternating Cross-Physique Toe Touches
Begin along with your legs shoulder-width aside, arms straight out. Cross your proper hand in entrance of your physique and attain towards your left foot, return to starting place and change sides, reaching your left hand in direction of your proper foot. Proceed for 30 seconds.
Pedal Heels in Mountain Climber
Stretch these calves out by beginning in plank place, arms prolonged. Pedal your heels, reaching your heel towards the wall/floor to elongate that calf muscle and alternating sides. Carry out motion for 30 seconds, holding every pedal for 2 to a few seconds.
Hip Circles, Left and Proper
Open up your hip muscle mass by drawing your proper knee to the left facet of your physique upwards, after which opening to the correct earlier than returning to the bottom. Proceed the fluid motion for 20 seconds on the correct hip earlier than finishing the motion on the left facet.
Glute Kicks and Excessive Knees
Full your dynamic stretches by jogging calmly in place, kicking your glutes (or getting as near them as attainable). Then change to excessive knees. Full every motion for 20-30 seconds.