Five-minute stretch routine to properly prepare for a run, according to world champion and Team GB coach
WE all know we should stretch before a run.
It boosts performance and reduces our risk of injury after all.
But a few halfhearted lunges simply won’t cut, experts say.
To properly prepare your body for a race or even a casual jog, we really should be spending at least five minutes doing dynamic stretches.
James Thie, from run coaching app Coopah, the official training partner of the Royal Parks Half Marathon on October 13, said: “The pre-run or race warm-up is all about preparing the body and mind for the task in hand.
“The aim is to avoid injuries, be ready to perform at our best and be confident.
“Stretching is an important part of the warm-up and this is best done through dynamic movements in key muscle groups, not static ones held for long periods.
“It’s best to think about starting at the head and working your way down to your feet so warm-up stretches are maximised and no area is forgotten.
“The best time to include the stretches would be after a light warm-up jog (15 to 30 minutes before the start of a race) which has slightly raised the heart rate and blood flow.
“You can then use a series of simple stretches to allow movement activation and mobility.
“This best mirrors the demands of running to follow, when the race gun goes.”
Here, James, a middle-distance runner and World Masters Indoor Champion at 1,500m, shares seven of his favourite pre-run stretches.
1. Shoulder shrugs
James, 46, said: “Start with your shoulders, doing a simple shrug up and down.
“Do five backwards followed by five forwards.”
2. Arm swings
“Then move onto the arms,” James said.
“Rotate the arms in big circles, both going the same direction.
“Or you can test your coordination by moving one arm forwards and the other backwards.
“Again, do it five times both ways.”
3. Hip rotations
James said: “After that, move onto the hips.
“Stand with your feet wider than your hips, with your hands on your hips, and do big circle rotations.
“As always, do five one way and five the other.”
4. Side lunges
“Now widen the legs slightly for a side lunge,” James, Team GB’s coach for the Tokyo Olympic Games in 2021, said.
“Bend your outside knee as far as you can until you feel the stretch, then move to the other side, doing five on each leg.
“Remember to keep your weight resting on the bent knee.”
5. Forwards/backwards lunges
“There are two options for lunges,” James said.
“You can do a forward lunge, thinking about keeping that knee straight forwards.
“Or if you have any problems with your knees or if you want to take the pressure off your knees, you can do a backwards lunge, touching the back knee to the ground before standing back up.
“Do five on each side.”
6. Hamstring sweeps
James said: “To do a hamstring sweep, stand with your feet together and put one heel slightly forwards with your toes lifted to the sky.
“Then bend over, sweep your arms either side of your foot and feel the stretch up your hamstring.
“Do five on one side then five on the other.”
7. Ankle rotations
“And finally, the last exercise focuses on the ankles,” James, senior lecturer and performance director for athletics at Cardiff Metropolitan University, said.
“Stand on one leg with the other out in front of you.
“Point your toes then rotate the ankle five times one way, then five times the other, then switch to the other foot and do the same with that ankle.”
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