Try mixing these exercises into your pre-running routine or adding resistance the functional exercises such as squats and walking lunges on strength-training days.
. Prior to a run, spend about 30 to 60 seconds performing each dynamic stretch . On strength training days, perform each exercise with body weight only for 30 seconds, or load the exercises such as the squats and lunges with enough resistance that you can only perform 10 reps before needing a rest break. Perform 2 to 3 sets of 10 at this resistance level to improve strength and prevent running related injuries.
Dynamic stretches are functional exercises because they are typically performed in positions and movement patterns similar to those needed to perform a daily task specific to runners. According to identified by the National Strength and Conditioning Association , dynamic stretching has been shown to improve running performance.: Quad stretches help lengthen and stretch the quadriceps muscle on the front of the hip and thigh by promoting improved pelvic alignment and extension for walking and running.: Start standing with feet hip-width apart. Bend right knee to draw right foot to butt. Grab right ankle with right hand as you reach left arm straight up toward the ceiling.
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