This pre-run stretch primes your muscles for miles and miles

i amIf you’re thinking about skipping that pre-run warm-up and running straight out the door, let’s pause for a moment. As tempting as it is to rush to the starting line, taking a few minutes to prime your body before pounding the pavement will pay off in those miles—And Mile to the future. Just ask Clara Baini, this month’s leader Coach of the Month Club and founder of Good Day Pilates.

“Today, I’m going to take you through a pre-run dynamic stretch series,” Benny says at the top of the video. “[It] Activating and warming up before running is very important. We want to fire up those muscles and get those joints moving, so your run is injury-free and a little faster.”

As Biney points out, when it comes to running warm-ups, dynamic The name of the game is stretching. This form of body relaxation involves targeting joint mobility and range of motion so you can move more freely; Passive stretching, on the other hand, relieves muscle tension. The latter is more recoverable and less active—and thus, better preserved when your run is done and dusted.

Luckily, Baini’s pre-run stretch is only 12 minutes, and it’ll go faster than you think as you’re constantly flowing through the motions. You’ll start on the floor with some simple spinal stretches before engaging your core, loosening the hamstrings and activating the glutes and quads. By the time the video ends, your body will feel warm and ready to run

So next time you lace up your sneakers give it a shot. Then, notice the difference between how you normally feel as the miles roll by and how you feel after a great dynamic stretch. Align the video and start.

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