3. Use dynamic stretches
A recent Journal of Strength and Conditioning study Opens a New Window. of soccer players found that dynamic stretching improved sprinting time and jumping ability significantly more than static stretching (or no stretching) when done 24 hours before the sprint and jump tests. To properly warm up for a good run, use dynamic stretches that involve controlled movement through the active range of motion for each joint to activate your muscles. Here are some example of these joint-friendly dynamic movements.
4. Strengthen your core and legs
Strengthening your joints, bones, ligaments, tendons, and muscles to withstand the rigors of running in the longterm can be done by lifting weights. If lower back pain during running is your issue, try light deadlifts to strengthen your spinal erectors without added stress.Training your core can also improve running gait in those with previous ACL injuries, according to this 2012 Journal of Back and Musculoskeletal Rehabilitation report. Also, strengthen your glutes and hamstrings with exercises like glute ham raises and kettlebell swings for maximum joint protection during running. To better mimic running mechanics, focus on single-leg movements like split squats, lateral squats, and single-leg deadlifts.