Running

Essential running warm-ups

Forget the half-hearted leg shakes, Zest's fitness Jon Stratford has the warm-up moves you need to avoid injury before your run

Posted: 11 September 2011

Never do static stretches before a run - they could leave you open to injury

Stand upright, feet hip-width apart, hands on your hips.
Raise your left knee up in front of you, then rotate it out to the side away from your body.
Repeat ten times, raising your knee upwards and outwards progressively higher each time.
Repeat the routine on the other leg.

Mobilising moves gently and progressively loosen up relevant muscle groups

Stand upright, feet hip-width apart, hands on your hips.
Lean slightly forwards and start kicking your heels up towards your bottom.
Kick progressively higher and faster over 30 seconds, until your heels are touching your bottom.

Make your warm-up progressive, gradually making your movements more exaggerated

Start jogging on the spot with your arms in a running pose, bent at the elbow - but remember to swing them from the shoulder, rather than chop from the elbow.
Progressively bring your knees up higher and faster over 30 seconds.

Try to make a habit of always warming up in the same way

From standing, swing your left leg forwards and backwards, kicking your heel towards your bottom as you swing it backwards.
Progressively increase the range and speed of each swing over 30 seconds.
Once you've done 30 seconds, repeat with your right leg.