It’s important to warm up before you run, and if you are running longer distances it probably needs to go beyond a few stretches (although listen to your body).
Try the following links for some warm up and stretching insights that might work for you!
- The necessary warm up for runners – lunge matrix and leg swings
- Why is a warm up needed? How to warm up correctly – some insight in to the physiology behind warm ups
- 3 common myths about warming up before a run (and how to make it work for you) – an interesting piece not just on warming up but how to use it to stimulate the neuromuscular mechanics of your body, so that your body responds to what your brain wants it to do.
- 5 dynamic stretches to do before every run – if you have a time crunch then this should probably be the minimum effort
Ultimately, warm ups help you prevent injury. Keep safe and run well!