ng is a powerful stretch requiring many movements as you perform the stretch to improve functional range of motion and mobility. Although dynamic stretching requires more thoughtful coordination than static stretching, it is gaining favor among athletes, coaches, trainers, and physical therapists. When runners do dynamic stretches, they were able to go almost two and a half minutes longer before they get tired compared to when they skip the dynamic stretches.

  1. GLUTE ACTIVATION

This dynamic stretch is great for the glutes, hips, lower back, and lateral quad mobilization. Most runners have been sitting or lying down for hours before they go for a run, making their muscles tight in the glute, lower back, and pelvic areas. This exercise helps to mobilize the glutes and lateral quad areas prior to running.

Step-to-step instruction

START: Stand tall with your feet together. Then grab your right foot with one hand and the lower leg with the other. Pull the foot up toward your chest and let your knee drop open. Feel the stretch in the outside of your glute and hip.

FINISH: Then release and pull the other foot up and in as you let the knee drop open. Keep alternating sides until all reps are complete. Stand up nice and tall as you pull the foot up and in. If you really feel it in your knee, flex your foot. Each movement should take two to three seconds on alternating legs over a 20-meter distance at slow walking pace. Do 3 sets with a walk back recovery in between.

  1. HAMSTRING SWEEP

This exercise is a must for those who suffer from hamstring tightness. By strengthening and stretching your hamstring muscles as part of your everyday fitness routine, you can achieve strong, limber thighs that will support the rest of your muscle groups, preventing injuries and improving your physical abilities.

Step-to-step instruction

START: Take a short stride forward keeping the heel firmly on the ground. Keep the front leg straight and bend the back knee sinking your bottom towards the ground as though you’re about to sit in a chair.

FINISH: At the same time as keeping the front leg straight, sweep down with your hands towards the ground creating a dynamic stretch on the hamstring group. Each movement should take two to three seconds on alternating legs over a 20-meter (60 ft.) distance at slow walking pace. Aim to do 3 sets.

  1. HURDLE

A great move to open up the hip through a range of motion. In addition, Hurdles also wake up your feet and lower leg because you have to balance on one foot.

Step-to-step instruction

START: Stand on your left foot with your right foot lightly touching the ground. Lift the foot up then back and over as if stepping over a fence.

FINISH: Touch your foot down then lift it back up and over to the front. Keep lifting the leg up and over until all reps are complete. Try to get the knee up as high as possible as you lift over. Also, make sure you step back and over. Don’t just lift straight up and down. Each movement should take two to three seconds on alternating legs over a 20-meter (60 ft.) distance at slow walking pace. Aim to do 3 sets.

  1. STANDING QUAD STRETCH AND REACH

Stretching your quadriceps is important because tight quadriceps can lead to knee and back pain, and may result in injury during your race. The standing quad stretch focuses on the front of the upper leg and stretches the quadriceps muscle.

Step-to-step instruction

START: Stand tall with your feet together. Then reach your right hand down and grab your right foot, pulling the foot back up toward your butt. Stay nice and tall with your knee pointing straight down toward the ground.

FINISH: Reach your left hand up toward the ceiling as you pull your heel toward your butt. Then take a few steps forward, or standing in place, switch and grab the left foot as you reach the right hand overhead. Make sure to stand up nice and tall as you stretch.

  1. LEG SWINGS: HAMSTRING & HIP FLEXOR

The lateral leg swing can be a valuable addition to your workouts. Lateral leg swings focus on two other movements of the hip: abduction — moving the thigh away from the center of the body — and adduction — moving the thigh toward and across the center of the body.

Step-to-step instruction

START: Stand with the feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot.

FINISH: Keep your abs tight, your upper stable and maintain a steady breathing pattern. Actively use your muscles to swing the legs. Swing the right leg in front of the left, and then swing it back out to the side. Complete three sets of 10 to 12 reps, and then repeat with the left leg.

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