5 Min PRE RUN STRETCHES FOR RUNNERS, by Run and Stretch on YouTube. 5 min 57 s.
- Video length
- 5 min 57 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand tall with your feet hip-width apart and take a few easy breaths to settle in. Do not hold any stretch yet, just start moving.
Begin the first active move, swinging or stepping through the range slowly. Keep the motion smooth and controlled rather than fast.
Move on to the second exercise and keep your posture upright. Aim for steady breathing through the whole movement.
Do the third exercise with small, controlled reps at first. Increase the range only as your joints feel warmer.
Continue into the fourth move, keeping your hips and knees soft. Do not force any position that pinches.
Perform the fifth exercise at an easy pace. Focus on balance and clean form over speed.
Carry on with the sixth move and stay relaxed in the shoulders. Let the movement come from the hips and legs.
Finish the last two exercises, then jog gently for a minute before you start your watch.
Tips and common mistakes
Skip long held stretches before a run and use moving stretches instead, since static holds can sap your power.
Do the routine right outside your door so you go straight from warm-up to running.
Keep each move controlled and pain-free, and stop if something pinches or hurts.
Warm up in the shoes you will run in so your feet and ankles get used to them.
Questions
Should I stretch before or after running?
Do dynamic, moving warm-up moves before you run and save long held stretches for after. Holding stretches cold can make you feel weaker at the start.
Do I need a mat or any equipment?
No. The routine uses only your body weight and can be done standing in a small space.
How long should the warm-up take?
About five minutes, then a short easy jog before you begin your main run.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
