Stretches
These are dynamic stretches—moving, as opposed to static, which you hold for 30 to 60 seconds in one position. Complete all three before heading out for a run. The toy soldiers and inchworm can be done moving forward for a distance of about 50 feet. Finish it off with the runner’s stretch for 30 seconds on each leg.
Toy Soldiers
Keeping your leg as straight as you can, kick up while bringing your opposite arm across your body to touch your toe. Walk and alternate legs to get your hamstrings nice and warmed up for a run.
Inchworm
From a standing position, do a forward fold (bend your knees if you have to), and slowly walk your hands out until you’re in a push-up position. Then, taking baby steps, walk your feet in as close as possible to meet your hands. Repeat the movement.
Runner’s Stretch
Lower into a lunge, and rest your back knee on the ground. Push forward to get a gentle hip stretch, then reverse the movement and straighten the front leg until you feel slight tension in the hamstring. Rock slowly back and forth a few times, then switch legs. When pushing forward, make sure your knee does not go over your front foot.