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Stretches for Runners


Ty Bostic is a fitness trainer at Hilton Head Health. As a trainer, he has seen many guests come in and hit the pavement running without proper warm-ups and stretches and these guests tend to have injuries. At H3, our goal is to promote healthy living so that means encouraging warm ups that will get your muscles ready to prevent injury and make sure you are getting the most out of your workout. Try these basic 5 warm-up stretches before running and your body will thank you! 

Hip Stretch1. Hip Stretch

Find a soft spot on the carpet or grass. Keep your leg at a 90-degree angle and begin to squeeze your glute. Lean forward until you start to feel a stretch. This stretch should feel like a mild discomfort, not pain. If it hurts, stop and readjust the position. Raise your right arm and extend your right leg up and hold for 30 seconds to 60 seconds. Repeat on the left side about 3 times each. 



Piriformis Stretch2. Piriformis

The next stretch is gonna be the piriformis stretch. You can do this stretch pretty much anywhere you can get into a seated position. I t is perhaps the most important stretch. Once you are in a seated position, cross your right leg over and slightly push down on this leg until it becomes a flat surface. Sit Tall and tighten your abs and slowly lean forward until you start to feel a stretch. Stay for about 30 to 60 seconds then switch legs and repeat on the opposite side. 


Calf Stretch

3. Calf

Go towards a wall or fence or somewhere in which you can place your foot up against. Push toward the wall until you feel a stretch and hold for about 30 to 60 seconds. Stretch on both sides. Then to add a dynamic warm-up do about 10-20 calf raises. This will help get the blood flow going and get everything nice and warm. 



Leg Swings4. Leg Swings

The leg swings are one of the dynamic warm ups. Lift your right leg and begin to swing back and forth focusing on moving your legs and hips only. Do about 20 of these and then switch legs. You are opening up your hips as well as increasing the mobility in your ankles. 




High Kicks5. High Kick

Finally, the high kicks are a great warm up to get your hips, core and glutes warmed up before any run. Start with your right leg and then alternate to the left. You can do this standing still or get moving with it and walk while you do the high kicks. Go about 10 yards down and 10 yards back or 10 to 20 on each leg.  






Once you have done these 5 warm up moves, you should be ready to go! Get up, warm up and go run! Remember, that the warm-up and cool down is just as important at the workout itself so do not forget to add a cooldown after your run as well to properly stretch your muscles and reduce the risk of injury and soreness. At H3 we are dedicated to giving our guests the tools they need to successful in achieving their goals. Visit our website and find out more!