What you do before your run is as key to your success as the run itself. You may be a “non warm up” kind of runner but statistics show that effective implementation of warm-up strategies can reduce injury.
With this in mind Gareth Cole, COACH London’s Head of Performance, has devised a quick 5-10 min pre run warm up to help reduce potential injury and keep you on track.
1: Ankle Rocking: Mobilise ankle joint and prepare plantar-flexors (Calves) to run
Heels to tip toes x 20
2: Hip Swings: Mobilise the hip and knee joint to prepare for push off and landing
2A Front to Back: This prepares the hip to flex and extend. Also dynamically stretches the hamstrings and hip flexors..
Try 10 each side.
2B: Side to side: This dynamically stretches and prepares the abductors and adductors which aid in single leg stability.
Try 10 each side
3: Spot Hops – Prepares the lower limb muscles and tendons to produce and absorb running specific ground reaction forces.
Try 10 each side