The temptation when you decide to have a run is to get kitted up and then just dash out the door and get on with it. Even if you do decide to warm up, it’s often just a token effort involving a few seconds of stretching your leg muscles. Heading off at full speed is often a recipe for disaster though, with your chances of getting injured significantly increasing.
Modern thinking is that the classic stretch (when you hold a muscle in a stretched position for a number of seconds) is now a no-no (although I still do them – don’t tell!), and it’s now all about the dynamic stretch. These are stretches in which you are moving about when doing them. Examples of these are:
- Squats – great for warming up your quads and gluts (very important muscles for running).
- Butt Kicks – kicking your legs right up high behind you so that your heels are kicking you in the bum.
- High Knees – jog with your knees coming up nice and high.