Dynamic Warming-up

A good warm-up is important for every runner. This ensures that you prepare the muscles well for the training that is coming and the risk of injuries decreases.

Many people use static stretching as a warming up. At Running Solutions we do not recommend this for the training. We believe that this could reduce performance during the competition or training. The static stretches are recommended as cooling down.

A dynamic warm up is good for getting your body ready for the performance that it has to deliver. You can do the exercises below before every training session as a warm-up. This has the effect that the flexibility of the joints and muscles is good. In addition, the muscles are active for the run!

Make sure you go jogging for about 5 minutes in advance.

Exercise 1: Heel walk/toe walk

Execution:
Heel Walk: Lift toes and step forward onto heel. Alternate legs as you walk.
Toe Walk: Step forward and rise up onto your toes as you walk forward.
Repetitions:
2×10 stappen hielloop
2×10 stappen tenenloop

Video:

Exercise 2: Walking knee tuck

Execution:
Standing on one leg, grab the knee of the opposite leg and pull toward your chest until a stretch is felt in the glutes. Keep head and chest upright. Hold stretch for 1-2 seconds. Step forward and pull knee to chest with other leg. Alternate legs as you walk forward.
Repetitions:
2×20 steps
Video:

Exercise 3: Walking Quadriceps Pull

Execution:
Standing on one leg, bend the opposite knee and bring your heel toward your bottom. Grab the ankle and pull until a gentle stretch is felt in the front of the thigh. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.
Repetitions:
2×20 steps
Video:

Exercise 4: Walking hamstring stretch

Execution:
In a forward walking motion, kick one leg straight out in front of you and reach for toes with the opposite hand until a stretch is felt in the back of your thigh. Keep your back straight and roll from heel to toe on the stance leg. Alternate legs as you walk forward.
Repetitions:
2×8 steps
Video:

Exercise 5: Stretching Lunge (Hip Flexors) 

Execution:
Begin with feet shoulder width apart. Step forward with the left foot. Bend left knee, keeping the knee in line with the second toe of the foot. A gentle stretch should be felt in front of the right hip. Hold stretch for 1-2 seconds. Return to standing by stepping up and forward. Repeat with right foot. Alternate legs as you walk forward.
herhalingen:
2x16steps
Video:

Exercise 6: figure 4

Execution:
Standing on one leg, lift the foot of the opposite leg toward the middle of your body. Grasp the knee and foot and pull toward your chest until a stretch is felt in the gluts. Keep head and chest upright. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.
Repetitions:
2×10 steps
Video:

Exercise 7: Hamstring stretch feet in/out

Execution:
Step forward with both feet rotating inwards. Then bend forward until you feel a good stretch in the hamstring. Stand upright again and step forward again but this time with the feet rotated outwards.
Repetitions:
2×16 steps
Video: