Five-minute stretching routine to properly prepare for a run, according to world champion and Team GB coach

WE all know us should stretch before you run.

It improves performance and ultimately reduces the risk of injuries.

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But a few half-hearted lunges simply aren’t enough, experts say.

To properly prepare your body for a race or even just a little jog, we really need to spend at least five minutes doing dynamic stretching exercises.

James Thie, from running coaching app Coopah, the official training partner of the Royal Parks Half Marathon on October 13, said: “The warm-up before the run or race is all about preparing the body and mind for the task at hand. must be carried out.

“The goal is to avoid injuries, be ready to perform at our best and be confident.

“Stretching is an important part of the warm-up and this is best done through dynamic movements in key muscle groups, rather than static movements for long periods of time.

“It’s best to start at the head and work towards your feet so that the warm-up exercises are maximized and no area is forgotten.

“The best time to incorporate the stretches is after a light warm-up (15 to 30 minutes before the start of a race), which has slightly increased heart rate and blood flow.

“You can then use a series of simple stretches to allow for movement activation and mobility.

“This best reflects the demands of running, when the racing gun goes.”

Here, James, a middle-distance runner and World Masters Indoor 1,500m champion, shares seven of his favorite pre-run routes.

1. Shoulder shrug

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James, 46, said: “Start with your shoulders and shrug your shoulders up and down.

“Do five backwards, followed by five forwards.”

2. Arm waving

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“Then go to the poor,” said James.

“Rotate the arms in large circles, both in the same direction.

“Or you can test your coordination by moving one arm forward and the other back.

“Again, do it five times in both directions.”

3. Hip rotations

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James said, “Next, move to the hips.

“Stand with your feet wider than your hips, hands on your hips, and perform large circular rotations.

“As always, do five one way and five the other.”

4. Side lunges

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“Now extend the legs slightly for a side lunge,” said James, Team GB’s coach for the 2021 Tokyo Olympics.

‘Bend your outer knee as far as you can until you feel the stretch, then move to the other side and do five on each leg.

“Remember to rest your weight on the bent knee.”

5. Forward/backward lunges

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“There are two options for lunges,” James said.

“You can do a forward lunge where you think about keeping that knee straight out.

“Or if you have problems with your knees or want to take the pressure off your knees, you can do a back lunge, where your back knee touches the ground before getting back up.

“Do five on each side.”

6. Hamstring sweeps

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James said, “To do a hamstring sweep, stand with your feet together and place one heel slightly forward, with your toes pointing up toward the sky.

“Then bend forward, sweep your arms on either side of your foot and feel the stretch along your hamstrings.

“Do five on one side and then five on the other side.”

7. Ankle rotations

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“And finally, the last exercise focuses on the ankles,” says James, senior lecturer and performance director for athletics at Cardiff Metropolitan University.

‘Stand on one leg with the other leg extended in front of you.

“Point your toes and then rotate the ankle one way five times, then the other way five times, then switch to the other foot and do the same with that ankle.”