Dynamic stretching prior to exercise is extremely beneficial to help move a muscle or joint through a functional and range of movement helping to reduce stiffness before running. Dynamic stretching helps to activate muscles and prepare them for action.
To safely execute a dynamic stretching routine, warm up with a few minutes of easy running to help reduce the risk of injury and increase blood flow to your muscles.
All exercises to be performed walking forwards remembering to take your time concentrating on good form and technique.
1) Pull your knee to your chest keeping your standing leg under your bum, keeping your back upright. Try not to lean forwards when performing this stretch. Alternate each leg as you move forwards stretching both your glutes and hamstrings.
2) Pull your heel back towards your bum feeling the stretch on your quad. Remembering again to remain upright and relaxed alternating legs again as you move forwards.
3) The next stretch is an advanced version of the previous two exercises combing the two stretches in a functional running action. Start by pulling the knee towards the chest before lowering the leg in a running action and grabbing the foot in the kick through stage to pull your heel towards your bum.
4) Standing up right cross your legs over and slowly reach down to the ground feeling the stretch on the outside of your hamstrings. Try not to bounce as your perform the exercise and change legs as you move forwards.
5) The final stretch stretches the inside and outside of your hamstrings starting by pointing your feet in (pigeon style) and slowly reaching down towards the floor. Come back to your starting position before pointing your toes outwards before repeating the stretch. Repeat this sequence several times on each stretch.
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