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Top 3 pre-run exercises to fire-up before setting-off

Updated: Apr 25, 2020

Heading out for a run? Our sports massage therapist Nicola Theobald guides you through our top-three warm-up exercises to activate the lower half of your body, from the glutes to your calf muscles.


An effective warm-up will get your mind and body ready for action. It should also play a role in injury prevention by activating the muscle groups you are going to use in your activity.


Ahead of a run we need to get the muscle fibres in the large muscle groups that are going to be used to produce movement and support the joints working. The bottom (glutes) and thigh muscles (quads at the front and hamstrings at the back), the calf muscles (gastrocnemius and soleus) and your ability to balance through your foot and ankle are important. This is why these three exercises are chosen.


Once you've completed these you may want to add some dynamic stretches (we'll post on these soon) and start your run slowly, gradually building up speed as you feel comfortable.


*Please note: These self help tutorials are designed to help keep you safe and active and should be used for guidance, motivation and educational purposes. Physical health will not be responsible or liable for any injury or harm you sustain as a result of these videos. Remember to consult with a doctor or medical professional before you start any new exercise regime. If you are unsure if this video is right for you please contact us for further guidance via the website.

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