You know when you try to start the car on a frosty morning and it coughs like a pensioner lighting a roll-up? That’s your body before a run. Cold, cranky, and not remotely ready for action.
Some runners swear by their warm-up routines. You’ll see them jogging on the spot, doing high knees, and looking like they’re auditioning for an Olympic final in the Lidl car park. Others make a token effort, a half-hearted quad stretch and a few wrist circles, just to convince themselves they’ve “warmed up”.
And then there’s the rest of us, the sensible idiots who just head out the door and hope for the best.
There’s no bravery in that, by the way. Just denial and a high risk of walking down the stairs sideways tomorrow morning.
Should You Bother Stretching at All?
Here’s the awkward truth: science hasn’t really made its mind up. There’s no grand verdict. No “stretch and you'll shall run faster”, but no “skip it and hope for the best” either.
What’s generally accepted, though, is that dynamic stretching, the kind that involves movement, won’t do you any harm and might actually help. It’s all about getting the blood flowing and convincing your legs to cooperate.
Static stretching, on the other hand, standing still and pulling your leg up like you’re trying to read the label on your sock – isn’t much use before a run. It can actually reduce your running efficiency.
Think of it as drinking three pints of Guinness before going for a swim. Impressive in concept, questionable in execution.
How to Look Like You’re Warming Up Like a Pro
If you want to look the part (and actually do your body a favour), here are a few dynamic stretches that don’t require a yoga qualification.
1. Frankenstein March
Loosens the hamstrings and gets the legs moving.
Walk forward, kicking one leg up in front of you at a comfortable height while reaching out with the opposite hand, like you’re trying to flick a light switch you can’t quite reach. Swap sides with each step and keep it smooth, this is a warm-up, not a karate class.
2. Strider Lunges
Opens up the hips and wakes up the core.
Take a big step forward, bending the front knee while the back one drops towards the ground. As you sink in, reach your arms overhead and lean back slightly, pushing your back hip forward. Then return to standing and swap legs. Keep the belly tight and don’t overdo the lean, we’re stretching, not recreating a yoga calendar.
3. Forward Sweepers
Targets hamstrings and calves while keeping your core switched on.
Step forward on one legs, wing your arms backwards, then slowly sweep your arms forward brushing your finger tips against the ground then return to standing. Repeat on the other side the total distance. Emphasis on keeping the core tight with the back straight, and the leg that is forward straight.
4. Knee Grabs
Stretches out the glutes and lower back.
As you walk, lift one knee up towards your chest. With the same side hand hug the knee across to the opposite shoulder, opposite hand helps pull the knee across at the shin. Repeat as many times alternating for the distance, don’t twist it around like you’re wringing out a towel.
5. Swing the Gate Open
Warms up the hip flexors and groin.
Walk forward and every three steps, lift one knee towards your chest, then rotate it outward to the side, keeping it bent. Lower the foot back down and repeat on the other side for about 20 yards. Keep your chest tall and toes up.
6. Shut the Gate Behind Ya
Activates the hips and groin from the opposite direction.
Again, walking forward, every three steps lift one knee out to the side, then rotate it in across your body before returning it to the ground. Alternate sides for the distance. Stay upright with your trunk tall and your toes pointing up.
Ready to Run?
Get through these before your next run and your body will thank you or at least complain a bit less. They don’t take long, they make you look like you vaguely know what you’re doing, and they genuinely help loosen you up before the miles start.
Save the static stretches for after your run when you’re pretending to cool down but really just scrolling through Strava.