On Your Marks, Get Set, Stretch
Name a better feeling that the endorphins kicking in and music being on point ten minutes or so into a run. As one of the best forms of cardio and endurance training, running regularly is a great way to keep fit and vibing high. That said, one thing many runners are guilty of is not stretching before and after they hit the road (or treads) which can result in niggly injuries that get you off track. Never fear, our head of run club Jen is here with five awesome pre-run stretches to keep your stride strong.
Now there’s no excuse not to turn up every Thursday morning.
- Runner’s lunge with a twist
Step forward into a lunge position, clutch your hands together and twist to the left, then step forward with hands together and twist to the right. Repeat this movement five times alternating from side to side. This opens up the hips, strengthens the knees and loosens the shoulders and chest before you set off on the road.
- Sweep the chickens
A bit of role play here, pretend you’re a farmer rushing chickens into their hen. Place one foot forward and sweep your hands forward, run on the spot and repeat on the other side. This gives the hamstrings a gentle stretch whilst warming up the whole body preparing it for running mode. The warmer you are before you head off the less likely you are to acquire any niggles on route.
- Open and close the leg gate
More role play… pretend your legs are gates. Lift one up and move it to the left, as if it is opening and then repeat on the other side. This is great for opening your adductors, hips and improving your range of motion setting you up for good stead when you start pacing the pavement,
- Heel Kicks
An oldie and a goodie, doing a few heel kicks on the spot is great for loosening and strengthening the calves and ankles. This quick, effective warm up can be done anywhere and a simple way to perk yourself up mentally and physically before your run. Try to touch the butt!
- Knees up
Raise each knee into the chest at a good pace for one to two minutes, this helps stretch the glutes, knees and strengthens the thighs and ankles to keep you supported as you put your best foot forward. Get those knees up nice and high and you are ready for action.
Making sure you stretch and warm up properly before and after every run will ensure you get the most out of every kilometre, which is why Jenny is your girl to hit the road with. Having an experienced PT who knows her onions makes the ideal running partner and our Jen loves a newbie.
The only thing left to do now is get yourself booked in for our next run. When you are floating over the gorgeous bridges, taking in the priceless morning gift of a dreamy London sunrise, you will thank yourself – Whatever the weather.
