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Warm up exercises for runners


Going for a run? Try to avoid rushing into your miles and instead spend some time warming up after you lace up. Here are simple warm up stretches you can try before you set off on your next run.

Warming up helps prime your body ready for the run, reducing chance of injury and can also helps reduce muscle soreness and stiffness after your run.

Even if you’re short for time, try these 4 simple stretches before you set off on your next run:

  • Hamstring Scoops:Stand with feet hip width apart. Extend one foot out in front of you, allowing a soft bend in the back leg. From this positions, reach your arms out towards your feet, making a scoop motion, and bring your arms up towards the ceiling. Try to keep a straight back throughout the movement. Repeat with the other leg.
  • Frog Squat Stretch: Stand with feet hip-width apart. Grab your toes whilst keeping your legs and back as straight as possible and shifting those hips back. Sink into a deep squat position or to a range that is comfortable for you, Push your bum back up towards the ceiling, straightening your legs and return to standing.
  • Standing Knee Hugs: Stand with feet hip-width apart. Lift on leg off the ground and hug the knee in towards your chest, whilst maintaining balance. Hold for one second. Release the leg back down and repeat on the other side.
  • Hip Rotators: Start on all fours on a mat, with hands placed directly under your shoulders and knees in line with your hips. Lift one knee off the ground and draw imaginary circles with the lifted knee whilst trying to keep your hips square. Draw some circles on way and draw circles the other way and repeat with the other leg.

Perform each exercise for approximately 30 seconds, and remember to stretch both sides for exercise 4.

Have you started taking up running quite recently?

Check out our answers to the top running questions, with tips from British distance athlete Charlotte Arter, and find more great tips to help you become a better runner here

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