Warming Up for a Run

Q:

I want to warm up before I run. Should I do stretches, such as sitting and touching my toes?

A:

Not all types of stretching are considered beneficial warm-up exercises. The type you described can place too much stress on your muscles and joints before your main activity begins.

You need a more gradual and movement-oriented warm-up, such as this:

• Begin with a short walk.
• Then do dynamic flexibility exercises, which slowly warm up the muscles. These exercises move your body similarly to running, but with a greater range of motion.
  • Heel/Toe Rocks
    • Keep your body upright.
    • Lift your heels and balance on the balls of your feet.
    • Lower heels to the ground and lift the front portion of your foot off the ground.
    • Repeat, rocking back and forth 10 to 20 times.
    
    
    
    
    
    
    
    
  • Bent Leg Lifts with Arm Swings
    • Keep your abdominal muscles tight and back straight.
    • Lift one leg, knee bent, as high as you can toward your chest.
    • At the same time, lift the opposite arm high above your head as the other arm stays low and presses behind you. Keep your arms bent at 90-degree angles.
    • Alternate with the other leg and arm, like an exaggerated march.
      
    
    
    
    
    
  • Straight Leg Lifts
    • Same as above, keeping legs and arms straight.
    • Lift leg as high as you can while keeping your back straight, as you would when running.
      
    
    
    
    
    
• Walking Lunges
  • Step forward about 2 feet in front of you.
  • Shift weight forward until you have weight on both feet.
  • Keep back heel lifted off the ground; bend both knees.
  • Then shift weight to your front foot as you push off from your back leg and step forward 2 feet.
  • Repeat 10 to 20 times while keeping your abdominal and gluteal muscles tight.
    
  
  
  
  
  
• Follow with an easy jog prior to your run.