You have probably been told before that you should always warm up before a run and bypassed it in order to get your workout over with but seriously, you should.
Not only does doing small exercises before embarking on a session loosen up your muscles, it increases heart rate, body temperature, and blood flow which all help you to actually run better. It’s not just about preventing you from injuring yourself.
The best way to warm up before a long run is still to walk then build into a gentle pace. It might take the first mile or two of your long run to finally hit the effort and pace you desire but it will allow your joints to mobilise and stand you in good stead for what’s ahead.
Below are five easy-to-do-anywhere drills, devised by Saucony UK running coach Nick Anderson, that can be done before any run, including a marathon.
Aim to always work on posture, be light on the feet and focus on sticking to the technique. These small drills could transform your exercise routine:
1. Hamstring sweeps
Focus on a straight back and sink the bottom each time as though you are about to sit on a chair. Keep the active leg straight sweeping the ground with the hands.
2. Straight leg kick outs
Keep the legs straight and don’t bend at the knee. Raise the toe up and activate the muscles in the outer shin and lower legs.
3. Ankling
This is good for mobilising and strengthening the calf muscles and Achilles. Let the front of the foot hit the ground first then roll the foot back towards the heel. Walk it forwards keeping the hips high and use your running arms.
4. Knee hugs
A great exercise for hip, pelvis and hamstring mobility. Focus on good balance when you're walking forwards and hugging alternative knees.
5. Piriformis Hugs
All runners are tight in the flute and piriformis area, particularly if they spend a lot of their day sitting down. Walk forwards taking hold of the ankle and knee and then gently bring the foot inwards at hip height if possible. Keep a straight back and try not to reach forward.
