WARM UP BEFORE RUNNING

To warm up using dynamic stretches, do stretches with controlled movements through the active range of motion for each joint. This will activate your muscles and their power. Here are some examples of dynamic stretches:

Squats – Stand straight with your feet slightly wider than the width of your hip. Then, lower the body into a squatting position and make sure to squeeze the muscles in your butt.

Arm Circles – Stand straight, hold your arms out to your sides (at the height of the shoulders), then move your arms in a circular motion.

Hip Circles – Stand with one leg and raise the other leg to the side. Move the free leg into a circular motion. Use a wall to support your body if needed.

Leg Swings – Stand straight and lift one of your legs. Swing the free leg forward and backward while keeping the knee straight and bent. Use a wall to support your body if needed.

Walking Lunges – Step forward using one leg while making sure that the knee does not reach past the ankle. Step forward again to return to the original standing position, and repeat the process with the opposite leg.

Upper-Body Twist – Stand straight with your feet slightly wider than the width of your hip. Raise your arms to the height of your shoulders, then rotate your upper body from side to side. Prevent the torso from moving.