Exercises

Before a run, perform the entire list of dynamic drills; afterwards, do all of the static stretches in order to bring flexibility to muscles that are tight. Dynamic drills stretch the muscles in order to prepare for the run, while static stretches help after the run and accelerate the recovery process. 

Dynamic drills

Find a flat stretch of ground to perform these drills, make sure to do each for at least 20 seconds. For the Leg Swings, Arm Circles, and Jumping Jacks, repeat x15.  

  • Frankensteins
  • Sweepers 
  • Lunges
  • Inch-worms 
  • Butt-kickers 
  • High knees
  • Super skips 
  • Leg swings
  • Arm circles
  • Jumping jacks

Static stretches

Hold these stretches for anywhere from 10-30 seconds, making sure to feel the burn from the stretch to know you’re effectively stretching. 

Quad stretch—Stand on your left leg and bring your right heel up toward your butt. Grab your right ankle with your right hand and gently pull your foot up and in. 

IT Band Stretch—Cross your right foot over your left and fold forward at the hips to touch your toes with your fingers. 

Runner’s Lunge—Kneel on your left knee and place your right foot on the floor in front of you so the bend in your knee makes a 90-degree angle. Lean forward until you feel a stretch in the front of your left hip.

Calf stretch—Get in a plank position and put your right foot on your left heel in order to press it to the ground, then switch legs. 

Hip Flexor Stretch—Sit down, fully extend both legs, and put one leg over the other and pull towards yourself.

Core exercises

Plank—The plank pose is achieved by holding the position of a push-up, with fully extended arms. Another way to do this is resting on your forearms instead. Hold for 30 seconds – 1 minute, rest, repeat 3 times. 

Burpees—This is a two part exercise; a push up immediately followed by a leap in the air. Repeat 15 times. 

Six Inches—Lay down on your back and extend your legs fully and then raise to the approximate height of 6 inches. Hold for 30 seconds, rest, repeat 3 times. Tip: for better support and balance, place your hands under your lower back or butt. 

Flutter kicks—Extend your legs fully in the same position as Six Inches, and repeatedly move legs up and down. Perform for 30 seconds, rest, repeat 3 times. 

Russian Twist—In a sit-up position, quickly rotate arms from side to side, making contact with the ground on either side with your hands, and twisting to strengthen your core.