RUNNING WARM UP
The appropriate warm up will result in better performance and reduce the risk of injury. Do a light aerobic type exercise first such as walking or stationary biking and then begin warm up stretching routine.
WARM UP STRETCHES:- Abdominal stretch
Stand with feet shoulder width apart and hands extended over head.
Lean back and hold. Lean to left and then lean to right holding at extremes. - Shoulder stretch
Stand with right arm extended across chest. Pull right elbow towards chest with left hand and hold. - Hip lunge stretch
Start in standing position. Step forward with right foot positioning right knee at approximately 90 degrees. Keep upper torso straight. Feel the stretch in the left thigh and then return to starting position and alternate. - Quadriceps stretch
Performed in standing position.
Grab foot with hand and pull up and behind to the buttocks and hold. - Illiotibial band stretch
Performed in standing position.
Cross extended left leg over straight and extended right leg. Lean upper body to the left feeling stretch on outside of the right hip. - Hamstring stretch
Perform with legs straight and extended either sitting or standing.
Bend at waist reaching hands towards toes. - Adductor stretch
Sit with knees bent outwards and soles of shoes touching. Gently lean forward pushing knees to the ground. - Calf stretch
Stand with toes of one foot against wall or curb and heel on ground. Lean forward stretching calf and hold.