Swap static stretching for dynamic movements.
"Your hips are a key component of your contralateral kinetic chain, which goes from one shoulder to the opposite ankle," Freeman explains."They connect your core to your legs, and also incorporate your gluteus muscles. The hip must be both stable enough to properly load your leg and flexible enough to allow for full range of motion during your run stride."is so important — but simply touching your toes, or any sort of static stretching, isn't going to cut it.
To work on hip mobility before a run, Freeman suggests adding these two moves to your dynamic stretching routine.Step forward with your right leg into a lunge, simultaneously reaching your arms up and back. Keep your pelvis tilted forward , so that you are stretching your hip flexor and not the top of your quadricep.
Hold the stretch for a two-count. Then, bring your left leg forward and return to a standing position.Starting from a plank position on your hands, bring your right leg up between your hands into a low lunge. Reach up to the sky with your right hand. Then, place it back down and reach up to the sky with your left hand.Complete five repetitions on each side.
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