The warm up is a very important part of a run so to make sure that we get it right, our avid runner and Senior Physiotherapist Máire Nic Amhlaoibh is here with some warm-up exercises you can do before you head off for your next run or race!
The following dynamic warm-up exercises will help you to get your muscles activated and firing properly.
Warm-up Drills
- Cat and Camel x3 reps
- Mid back rotation x3 each way
- Hip extension x3 each
- Knee extension x3 each
- Lunge spine twist x3 each side
- Pigeon glute activation x3 reps
- Downward dog + heel marches x10 reps
- Repeat exercise 3-7 on the other leg
- Upward dog + shoulder rolls + downward dog x3 sets
- Hamstring nerve glide x10 reps each
- Bent knee hip twist x3 reps each side
- Glute bridge x10 reps
- Spinal twist x3 reps each side
- 90/90 seated hip twist x3 reps each
- Hip flexor stretch + 3 side bends each
- Mid back twist x3 reps each side
- Overhead stretch - 10secs
- Chest stretch - 10secs
ABOUT THE AUTHOR
Máire began her career as an athletic therapist and trainer. Whilst in university she completed courses in trigger point release, Kinesio® taping, massage, muscle energy technique and myofascial release to name but a few.
She went on to complete her Masters in Physiotherapy in Queen Margaret University, Edinburgh. Here she began working with multiple semi-professional rugby clubs to further her experience with sports injuries and rehabilitation.
