MASTER THE WARM-UP
Deep down every runner knows that they should warm-up before running, but how many of us really warm-up enough? Chose one or more of these exercises, however, and you'll be ready to run in no time while also reducing the risk of injury. A good warm-up includes anything that encourages range of movement and primes your body ready for activity.
Please remember that these videos should not be used to diagnose or treat a medical condition. Always seek medical advice if you have pain or difficulty while doing these exercises.
1. MY SECRET WARM-UP HACK TO HELP YOU RUN MORE FREELY
You won't find many other running coaches offering this warm-up but it's taught by Alexander Technique teachers all over the world and is a fantastic way to let go of tension. Do it for a few minutes before your regular warm-up routine and everything will feel easier and freer
2. DYNAMIC CALF STRETCH ROUTINE
I do this calf stretch before every run. It's a great way of getting your upper and lower calf muscles and your Achilles tendons warm and ready. Remember to keep a tall posture throughout, lean from the ankles not hips and don't forget to breathe!
3. THE 9-STEP MOBILITY DRILL
This quick but comprehensive warm-up drill will get both your upper and lower body primed and ready to run. It combines well with the Lunge Matrix (underneath).
4. THE LUNGE MATRIX
Thanks to Dr Gary Gray and running coach Jay Johnson for this essential warm-up routine.
The Lunge Matrix is a series of lunges in different directions that get you moving in all three planes of motion. It takes less than four minutes to complete and works well in combination with the 9-Step Mobility Drill (above) or the Leg Swings (underneath)
5. LEG SWINGS
This series of swings dynamically stretches your legs and hips and only takes a couple of minutes. It teams up brilliantly with the Lunge Matrix (above)
6. DYNAMIC HIP FLEXOR STRETCHES
Good hip function is essential for strong, stable running. Make sure your hip flexor muscles are warm before you run with these two quick and easy stretches