Stretching that consists of functional, sport-specific movements get the body ready for activity. This includes short stretches (2-3 second holds) that involve controlled arm and leg movements that guide you gently through your range of motion. For runners participating in a 5k, 8k, 10k, or marathon, it’s important to include a dynamic warm-up.
Dynamic warm-ups increase core temperature, muscle temperature, elongate muscles, stimulate the nervous system and help reduce risk for injury. This type of stretching is best done before activities. In contrast, static stretching helps to cool down after activity.
Do the following exercises over a distance of 20 yards. After each exercise, jog back to the starting line and begin the next exercise. This should take about 10 minutes.