PDF pose chart here:
Are you a runner? If you’re looking for a pre-run stretching exercise routine that’s efficient but also effective, this video is for you
There’s a common misconception that stretching before a run prevents injuries. That’s not why we stretch. Dynamic stretching before a run has three main benefits. Firstly, it increases circulation to your muscles. It also helps to break up sliding surface adhesions you’ve no-doubt experienced where your knees, ankles, and neck feel stiff and stuck first thing in the morning. Lastly, and perhaps most importantly, stretching before a run helps to prime your nervous system for exercise, similar to a golfer taking a practice swing before stepping up to the tee.
Pre-run stretches do not prevent injury, nor will they increase your range of motion. Deep stretches to improve mobility should always be practiced after running—not before—because the approach and techniques used are different. The five-minute routine in this video will gently mobilize the key muscles and joints needed for running. You’ll warm-up your hamstrings, quads, calves, and encourage rotation, flexion, and extension in your hips, axial rotation of the spine, shoulder hyperextension, and essential ranges of motion in your ankles.
Always remember that your pre-run stretching routine should be short and efficient. It’s a supplement to your run, not the main event. Get it done and get going with your workout. Let’s get started!
VIDEO CONTENTS
00:00 Stretching for Runners
00:38 Reasons to stretch pre-run
02:02 Warm-up stretching routine
02:15 Hip rotation
02: 56 Air squat
03:46 Lunge and twist
04:51 Back slaps
05:11 Dynamic arrow
06:07 Toe squat
06:58 Supinated walk
07:14 Pronated walk
07:26 Quads and ankles
8 WARM-UP STRETCHES WE’LL LEARN
* Hip Rotation
* Air Squat
* Lunge + Twist
* Back Slaps
* Dynamic Arrow
* Toe Squat
* Supinated/Pronated Walk
* Quads + Ankles
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Got a question? Please post down below.
#RunnersStretches #Running #PreRunWarmup
source
PDF pose chart here:
https://www.yogabody.com/stretching-for-runners-youtube/
Very helpful video, thank you. Your second exercise was a very deep squat. If I try to bring as low as you did, it really hurts my left knee. Should I modify? My knee hurts if I try to do too much with it ever since I tried to do a free yoga zoom class in 2020 that was offered locally through a networking group I belonged to. She had us do a pose called "rock the baby" and I think I permanently damaged something. I'm now afraid to make it worse.
Honestly, I was watching your videos, and 'all' I heard was 'this is post training stretching'. I am new to this channel, and immediately thought there must be a video pre-train or pre-run. Highly appreciated! I will try this out before my next runs.
Why is there no translation?
I walk my dogs 2miles b4 i go on a 5 mile run. After the walk dont really need to stretch that much. Been working for me the last 6 months.
exactly what I was looking for
Inspiring presentation! Looks practical and do-able. I like that you kept the near-flub around minute 5 – it makes things even "realer" and underscores your modesty and believability as a teach. Many thanks!
terrific advic
Hi Lucas, my main type of exercise is cycling. Would you recommend these stretches before going out on the bike?
Stretching before running is a fundamental of training. After Stretching exercise, the body flows smoothly on the running.
Oh I can do this, thanks Lucas
I always thought warm up was supposed to be dynamic vs. static stretches. They seem to change their mind back and forth.
💖❤️💖❤️🙏❤️💖❤️💖
Tomorrow is my run, thanks Lucas!
❤
Thanks, Lucas. Great video.