Running 101: Warming Up and Stretching

The benefits of warming up and stretching before running are plentiful. They prepare your mind and body for the strenuous task ahead and help get your heart and muscles ready for exercise. This can help prevent injuries and make for a more positive running experience. For long-distance runners, it’s especially important to adopt a stretching and warming-up routine as part of your training. Before a run, do a five- to 10-minute warm-up jog at an easy pace and then perform the following stretches. 

Long calf stretch

Take a step forward, keeping your back heel on the ground with your knee straight. You should feel a stretch in your long calf. Hold for 30 seconds, then repeat on the other side.

Short calf stretch

Take a step forward, keeping your back heel on the ground with your knee bent. You should feel a stretch in your short calf. Hold for 30 seconds, then repeat on the other side.

Quadriceps stretch

Stand holding onto a support with one hand and grab your ankle with the other hand. Pull the ankle towards your bottom, then try to straighten your knee for 30 seconds while resisting with your hand. Relax your leg and repeat the exercise, this time pulling the ankle up a bit higher. Return to starting position and repeat on the other side.

Hamstrings stretch

Stand with one foot on a step or on the floor in front of you, heel pointing up. Lean forward keeping your back straight. Hold for 30 seconds, then repeat on the other side.

Groin stretch

Stand with legs astride and straight. Bend one leg and put your hands on your bent knee. Bend your leg even more and put more weight on the bent leg. You will feel stretching on the inside of the thigh on the straight leg. Hold for 20 seconds, then repeat on the other side.

Buttock stretch

Lie on your back with your knees bent. Cross one ankle over the opposite knee. Put your arms around the thigh as shown. Bring your thigh towards your stomach. You should feel the stretch in your buttock. Hold for 20 seconds, then repeat on the other side.

Trunk stretch

Stand straight with one hand on your hip and the other straight up. Reach your raised arm over to the opposite side. Keep your pelvis in mid-position. You will feel the stretch in the side of your trunk. Hold for 20 seconds, then repeat on the other side.

Hip flexor stretch

Take a big step forward and assume a lunge position. Put both of your hands on the knee in front of you and keep the other knee straight. Push your hip forward and down keeping your back straight. You should feel the stretch in the front of the hip and thigh of the straight leg. Hold for 20 seconds, then repeat on the other side.

Ms. Ying Swee Ong is a physiotherapist at BJU's Center for Family Medicine and Integrative Health Care. If you would like to learn more about good running habits, or are worried about any aches and pains you may have while running, you can make an appointment with Ms. Ong by calling our service center at 4008 919191.

• Want to do some cross-training this summer? If you choose to hit the pool, make sure you pay attention to good swimming pool hygiene. More here.

• Overdid it during your last training session? Ease up sore muscles with these tips.

• Looking for a holiday that will get you moving while you explore a new place? Read our ideas for healthy holidays in Southeast Asia.