by Sandra Harrop & Alicia Savona
Complete a proper warm-up before each and every run. It doesn’t matter how long the run is or whether or not it is race day, it is still important to do a proper warm-up. This includes warming up your muscles followed by proper stretching.
Warm up your muscles
Think of warming up your muscles the same way as you would warm up your car. It only takes a short period of time and it should not be very strenuous. However, the longer the race or colder the weather, the longer your warm-up should be. Examples- high knees, jumping jacks or if it is race day, jogging the 1-2 kilometers from your car to the starting corral.
Stretching
Pre-run stretching should be dynamic (with movement) rather than static (sustained hold). A favorite dynamic pre-run stretch is the pendulum. Stand on one foot while hanging onto a sturdy object beside you (a tree or fence works well). Make sure you have good clearance and then swing your leg forward and backward 20 times in each direction.
Then turn to face your sturdy object (tree) and swing your leg out to the side and then across in front of your body, another 20 times in each direction.
Repeat for each leg. Ensure you take your leg through its full range of motion in each direction relatively quickly. These movements are especially helpful for preventing groin strains.
Happy Running!
