First up is the standing hip controlled articular rotation (CAR), as Runner's World details. Begin by standing with your hands out, or on your hips for balance, and raise your knee up and rotate it in a circular motion. Do this a few times, as needed, before switching to the other leg. Running doesn't promote hip mobility, and if you don't use it, you lose it. "These [dynamic stretches] help you assess and improve your range of motion and lubricate the hip joint," Corinne Fitzgerald, head coach of New York City's Mile High Run Club, tells Runner's World. "They also increase mobility, which will be beneficial not only for your immediate workout but also for your joint health in the long run."
Per LiveStrong, dynamic stretches — or stretches that give you a chance to test and stretch your joints in their full range of motion — are excellent for the warm-up phase of your workout. Stretches that allow you to stretch your legs and hips simultaneously, like the standing hip rotation, are especially beneficial. As LiveStrong notes, standing lunges are also easy and effective movements that help you prepare for your run as your anticipated playlist revs up.
