Vigorous Stretches To Do Before A Run

We've heard it for years: Stretch before you run. Well, it turns out, this is very sound advice. Muscles that have not been stretched or are 'cold' could result in an injury you had not anticipated. You have worked hard to get to the level of fitness you're at and having an unexpected injury could sidetrack your fitness goals for a lot longer than you are prepared for. Simply starting with a warm-up jog gets those muscles in the mood to run. Doing dynamic stretching (stretching that uses the joints full rotation) helps prime your muscles and keeps you warmed up longer into your run. Many doctors recommend this warm-up process before running as well. Recent studies have shown runners achieving nearly two and a half minutes more running time before fatiguing.

Jumping Jacks

Jumping jacks provide a great dynamic warm-up before running. Did you know they have lots of other health benefits too? Besides being a super heart-healthy workout, jumping jacks are a stress reliever, coordination aid, muscle shaper, help boost stamina, beef up your balance, and help with overall strength training. Jumping jacks work on hip and shoulder adductors abductors (inner and outer thigh, upper back, tricep, and bicep) calves, and core. So, there's more than just running benefits with this stretch. You can work out your entire body for overall fitness, strength, and health. They'll leave you jumping for joy!

Butt Kicks

Butt kicks are the tried-and-true runner's warm-up for powering up hamstrings. These exercises activate your 'fast-muscle twitch response' (muscle reaction required for sprinting), which improves running caliber. Butt kicks are also great pre-run prep for cardio, glutes, and quads. Because you don't need specialized equipment, you can do these body-weight exercises anywhere. However, if you don't do them correctly, they won't help you, and you could risk injury. So, keep these three things in mind: only lift your heels, not thighs; it's okay if your heel doesn't actually make it to your butt, keep working on your form; and build up speed as you go. Not only will these moves help you run faster, but they can also even be added to your workout routine.