Many runners focus on training plans, shoes, or nutrition.
But the most commonly overlooked factor before race day is proper warm-up.
Dynamic stretching stretching with controlled movement helps activate the nervous system, muscles, and joints for real performance.
Unlike static stretching, which is better suited for post-run recovery, dynamic stretching prepares your body to move efficiently and safely from the very first kilometer.
A proper warm-up helps you:
- Wake up your muscles immediately at the start
- Move your joints through their full range of motion
- Reduce injury risk especially in the hips, knees, and ankles
So you can start strong and finish even stronger.
3 Essential Dynamic Stretches Every Runner Should Do Before a Race
1) Leg Swing “Unlock Full Hip Mobility“
This exercise helps release hip stiffness the true power center of running.
When the hips are tight, the body compensates with the knees or lower back, increasing injury risk.
How to do it
- Stand next to a wall or pole for balance
- Swing one leg forward and backward 15-20 times
- Then swing the same leg side to side 15-20 times
- Switch sides
Benefits
- Reduces hip stiffness
- Decreases tension in the groin area
- Improves stride length for smoother running from the first kilometer
2) Walk-to-Lunge with Rotation “Open the Hips and Activate the Core“
This is a must-have warm-up for marathon runners.
It stretches the hip flexors often tight from prolonged sitting while engaging the core to stabilize your stride.
How to do it
- Take a long step forward
- Lower into a lunge position
- Rotate your torso toward the front leg
- Step forward and repeat, 8-10 reps per side
Benefits
- Releases accumulated hip flexor tightness
- Improves stride power and efficiency
- Enhances core stability, reducing excessive body sway during long runs
3) Ankle Mobilization “Improve Ankle Motion, Reduce Calf Tightness“
The ankle is the first joint to absorb impact with every step.
Limited ankle mobility increases strain on the calves, Achilles tendon, and knees.
How to do it
- Place one foot about 5-8 cm away from a wall
- Slowly bend your knee toward the wall without lifting the heel
- Repeat 10-15 times per side
Benefits
- Increases ankle range of motion
- Reduces calf tightness and Achilles strain
- Improves weight distribution during the early phase of the race
Warm Up Smart, Race Strong
Warming up before a run isn’t wasted time.
It’s how you prepare your body to perform at its full potential, while minimizing the risk of injuries that could derail your training or race day.
Remember:
- Before running → Dynamic Stretching
- After running → Static Stretching & Recovery
A body that moves well is a body that runs farther and finishes stronger.
Source: https://www.facebook.com/share/p/1AnxBp1Wem/
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