Dynamic Stretching Routine
For Pre-Race and Pre-Workout Warm-Ups
Core Dynamic Stretches (Everyone Should Do Together)
1. Arms (Swimming)
- Description: Stand tall. Move your arms in a freestyle swimming motion — one arm forward while the other goes backward.
- Purpose: Loosens shoulders and rotator cuff for running.
2. Arms (Side to Side)
- Description: Swing both arms across your chest and then outward wide.
- Purpose: Opens up the back, shoulders, and chest.
3. Heels Walk
- Description: Walk forward only on your heels, toes lifted off the ground.
- Purpose: Activates and warms up shin muscles.
4. Toes Walk
- Description: Walk forward on your toes, heels lifted high.
- Purpose: Warms up calves.
5. Open the Gates
- Description: Lift one knee up and rotate the hip outward as if stepping over an invisible fence.
- Purpose: Opens and stretches hips.
6. Close the Gates
- Description: Lift the knee outward and bring it inward across your body, like closing a gate.
- Purpose: Strengthens and stabilizes hips.
7. Scoops
- Description: Step forward with one leg straight and the other slightly bent. Reach down in a scooping motion toward the toes of the straight leg.
- Purpose: Stretches hamstrings dynamically.
8. Lunges with a Twist
- Description: Perform a forward lunge. While down, twist your torso toward the leading leg, then the other side. Return to standing and switch legs.
- Purpose: Warms up quads, hips, and spine.
9. High Knees
- Description: Jog in place or forward, bringing knees up high toward your chest.
- Purpose: Increases heart rate and warms up hip flexors and core.
10. Butt Kicks
- Description: Jog while trying to kick your heels up to your glutes.
- Purpose: Warms up hamstrings and improves stride mechanics.
11 & 12. Karaoke (Grapevine Step)
- Facing both directions
- Description: Sideways movement crossing one leg over the other (in front and behind) while moving sideways. Do it both directions.
- Purpose: Warms up hips, glutes, and lateral muscles.
Optional Dynamic Stretches
1. Skips
- Description: Skip forward using a springy step, driving knees upward.
- Purpose: Warms up calves, hamstrings, and improves coordination.
2. Frankensteins
- Description: Walk forward kicking one straight leg up while reaching the opposite hand toward the toes.
- Purpose: Stretches hamstrings and improves dynamic balance.
Important Reminders:
- Keep movement continuous and controlled — don't rush.
- Stay loose, don't strain.
- Try to limit the gap between warmup and the start of the race or workout. (Ideally around 10-15 minutes.)