At Peninsula Performance Physio, based in Cranbourne, we see loads of runners with a vast array of preventable injuries. The best warm-up for long-distance running is a routine that focuses on pelvic control, enhances glute activation, and helps to improve your running form. Here is a suggested warm-up routine that targets these contributing factors:
1. Dynamic stretches
Begin your warm-up with a few dynamic stretches such as walking lunges, butt kicks, and jumping bounds. These movements help to prepare your body for the specific movements of long-distance running.
2. Hip hinges
Stand with your feet hip-width apart and hands on your hips. Hinge forward at your hips while keeping your back straight. Go as far as you can comfortably without rounding your back. Return to the starting position and repeat for 10-12 repetitions. This exercise activates your glutes and improves hip mobility.
3. Glute Bridges
Lie on your back with your knees bent and feet flat on the ground.
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. Lower your hips back down and repeat for 10-12 repetitions. This exercise activates the gluteus maximus, the largest muscle in your glutes.
4. Lunges with pelvic tilt
Stand with your feet hip-width apart and hands on your hips. Take a step forward with your right leg and lower your body into a lunge position. As you lunge, tuck your tailbone under to engage your glutes and core. Push through your front heel and return to the standing position. Repeat on the other leg for 10-12 repetitions. This exercise improves balance, hip stability, and glute activation.
Remember to listen to your body, start with lighter intensity, and gradually increase with training.
