Pre-run Dynamic Stretches

Pre-run dynamic stretches are extremely important and you must never skip them before running. They help you improve the range of motion and are extremely important to avoid inflexibility-related injuries. Altered running mechanics is another risk associated with inflexibility; therefore, it is advisable to stretch daily to improve your running and keep your body in shape.

Running makes your legs strong but it also makes the muscles tight. Dynamic stretches will work to loosen up your leg muscles, preparing them for a run.

Let’s have a look at some easy pre-run dynamic stretches that you can add in your training routine.

Walking Lunges

Lunges are easy! Here’s how you can do it.

  • Stand straight with your hands on the hips.
  • Take a large step forward with your right foot and bend your knee until your thigh is completely parallel to the ground.
  • Make sure that your knee is aligned with your ankle.
  • Stand back and align your feet.
  • Repeat the process with the left knee.

Try not to stop in between your lunges. For best results, do 20 lunges; 10 per leg.

Standing Quad

Runners do standing quads all the time. You must have seen them doing it on the track, right before the race! Here’s how you can do it.

  • Stand straight with your legs close together.
  • Bend your left knee, bringing the heel of your foot towards your hip.
  • Grab your foot with your left hand.
  • Make sure your hand is not doing all the work by holding the leg up. Your leg should stretch on its own!
  • Hold the position for anywhere between 30 seconds to 2 minutes.
  • Repeat the same process for the right leg.

Standing Calf

Standing calf is an excellent dynamic stretching exercise. Here’s how you can do it.

  • Stand straight while facing a wall with your hands on your side.
  • Place your hands on the wall at the chest level and place the balls of your right foot against the ball.
  • Make sure that the heel of your foot is touching the ground.
  • Lean into the wall until you feel the stretching in your calf, keeping the leg straight.
  • Hold the position for anywhere between 30 seconds to 2 minutes.
  • Repeat the same process for the right leg.

Happy Stretching!

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