The 3-minute warm-up you should always do before walking or running (and the stretch you must avoid)
Dynamic warm-ups prime your muscles and joints for exercise which is why it's best to do them before a workout.
Before embarking on a walk or run, it's essential to prepare your body through a brief warm-up routine. This article outlines a three-minute dynamic warm-up consisting of three exercises: single-leg glute bridges, clamshell knee drives, and seated knee drives. These exercises focus on strengthening and stabilizing key muscle groups involved in walking and running, such as the glutes, hip flexors, and hip extensors.
During the warm-up, avoid arching the lower back or rotating to one side during single-leg glute bridges, and keep inner feet together while performing clamshells. When doing seated knee drives, sit with legs extended in front of you and maintain a straight back as you alternate leg movements. Adding a small loop band around your feet can increase resistance for added benefit. Remember to listen to your body and stop if you experience pain at any point.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
