Stretch your quads dynamically to warm them up and prepare for running by alternating legs and holding for 3 seconds each, benefiting knee stabilization and hip flexion.
Dynamic Quad Stretch
Warm up your hamstrings with dynamic stretches before running, enhancing flexibility and preventing injury, performed by stepping forward and hinging at the hips.
Dynamic Hamstring Stretch
Engage your calf muscles with dynamic stretches to improve ankle mobility and running performance, alternating sides and focusing on a 3-second hold per stretch.
Dynamic Wall Calf Stretch
Activate multiple muscle groups including quads and glutes with forward lunges, promoting stability and proper running form, performed with 6-8 reps per side.
Forward Lunge
Strengthen glute medius and adductors with lateral lunges, improving running performance and lower body stability, done with 6-8 reps per side.
Side Lunge
Increase hip flexibility and blood flow with leg swings in different planes, preparing your lower body for running, completed with 12 reps per leg.
Front-to-Back and Lateral Leg Swing
Elevate your heart rate and strengthen hip flexors with high knees, a dynamic warm-up exercise before running, performed for 30 seconds in 3 sets.
High Knees
Activate hamstrings and glutes with butt kicks, enhancing lower body coordination and preparing for running, done for 30 seconds in 3 sets.
Butt Kick