Setting out for a run first thing in the morning or after a long day can leave us feeling a little stiff for the first few kms. If you’re hitting the pavement in a hurry then chances are you aren’t performing a proper warm up before plugging in some ‘Yonce and getting lost in your cadence– but you really should be. Studies have shown that a mix of dynamic stretching, an aerobic component and static releases make for the best running prep while reducing your chance of injury.

Contrary to popular belief though, stretching at the very start of your run isn’t the best way to go. Instead, start out at a slow jog for around 1km, take a break and stretch out your legs, back and ankles before going full speed ahead.

This dynamic warmup routine will release the quads, hips, hamstrings and lower back, making it the perfect pre-run prep.

Do it the right way:
  • Drop into a deep squat and use your elbows to push your knees away. You should feel a stretch through your groin and hips.
  • Place your hands onto the ground and step back with your right foot. Keep your weight over your front knee as your stretch into the right hip.
  • Step forward with your right foot and switch sides. This time, stretching through your left hip.
  • Stay in the deep squat for 5-10 seconds before repeating.