Get The Most From Your Pre Run Stretch

Spring is here! Alex Marek, registered osteopath at SOC, gives advice on how to prepare safely for a run.

It’s Saturday morning, 8.00am - you wake up super-keen to take part in a Park Run or maybe a swift out-and-back along the river Adur. By the time you’ve made breakfast, got your kit on, and convinced yourself this is a good idea, you might have a few minutes for a warm-up before setting off. And what is your pre-run routine? Maybe a quick static stretch of your legs up against a garden gate or park bench? If so, you could be leaving yourself vulnerable to injury. Incorporating active stretches before running, even if you plan a slow steady run, is especially important for your joints and soft tissues.

Imagine your muscles as elastic bands. If you stretch them outside on a warmsummer’s day, they are more supple and stretch easily. But stretch those same bands on a cold, frosty morning, you could risk over-stretching and breaking them. Dynamic, or active, stretches help prepare your body for activity. They stimulate the cardiovascular system, increasing bloodflow into the muscles and other soft tissues, giving them the energy they need to work effectively. Muscle activation is also improved with increased nerve stimulation from active stretching.

So, what does a dynamic pre-run routine look like? Ideally, have a 5-10 minute walk or very gentle jog first, then 5-10 minutes active stretches. Here are a few to get you started:

High Knees: 30secs - 1min X 2. Start low, gradually increase knee height.

Heel kicks: 30secs - 1min X 2. Kick each leg behind you, bringing your heel to your buttocks.

Lateral side lunges: 30secs - 1min X 2.

Remember, start steady! If you have any pain or discomfort whilst doing exercise, get assessed and treated appropriately. The osteopaths at SOC are always here to help.

HAPPY RUNNING!

BTW, by the time you read this, I will have finished the Brighton Half Marathon! Well done to everyone who took part in it too! *SPECIAL OFFER* if you participate in any running event in 2023, just bring us your medal or other proof to receive a 10% discount on an appointment at Shoreham

Osteopathy Centre – 01273 567654 info@shorehamosteo.co.uk