Welcome to our first Coach’s Corner! Our wonderful Steeps coaches will be providing various tips and tricks ranging from warm-ups, strength training, speed work, or anything that might help you in your running journey. This first post comes from Coach Lisa Lebo and features some great dynamic stretches to help you warm up for your next run!

Dynamic stretches are active movements that prepare your muscles and joints for the impact of a run. Dynamic stretches activate muscle groups and can boost performance while reducing injury risk. Take about 5-8 minutes before your next run and try out a few of these:

#1: Front to back leg swings: Swing each leg front to back to activate your hip, hamstrings, and quads. Swing your arms at the same time to help with balance.

#2: Pendulum swings: With feet hip width apart, swing each leg side to side in front of your body. This stretches out your inner and outer thighs.

#3: Open the gates/Close the gates: To open the gate, pull one knee up in front of you, rotate it out and down. Repeat in reverse to close the gate. This activates the muscles in your pelvis, lower back, and femur which helps keep knees aligned.

#4: Toy Soldier Kicks: Extend your legs straight out in front of you as you alternate kicking them toward your opposite hand. This stretches your hamstrings and activates your core.

#5: Arm circles: With your arms out straight at your sides, rotate them to loosen up your shoulders and upper body.

#6: Ankle rotations:  With your foot a few inches off the ground, turn your ankle in a circle. This increases mobility in the ankle and supporting muscles.

#7: Hip Hulas: With your hands on your hips, bend your waist from side to side and then move your hips in a circle. This loosens up those middle-body muscles.

A quick online search for dynamic stretches yields many more examples to try. Be sure to add some as a part of your preworkout prep.