Proceeding to run with sore or tight muscles can reap havoc on both your mental and physical state. Stretching is vital in both flexibility and range of motion within your muscles which allows you to improve your training.
Before a run, it is best to lead with dynamic movements to warm and prepare your muscles for the movements they will endure when running. These movements will increase your heart rate and warm your muscles to run more efficiently.
Some of these movements include but not limited to leg swings, light jogging, walking lunges and calf raises
- Raise your right leg out to the side of your body
- Balance on your left foot or hold a wall for support
- Swing your right left across your body, completing this movement.
- Repeat with your opposite leg.
- Stand straight with your feet around shoulder width apart.
- Step forwards with your right foot.
- Bend your right knee, so it is parallel with the floor in the lunge position.
- Hold this for 2 seconds.
- Not moving your right leg, move your left foot forwards to repeat the same movement.
- Repeat in walking strides.
- Stand straight.
- Lift your weight into your toes until you feel the stretch in your calf.
- This can be done on a flat or raised surface.