Gone are the days of static stretching before exercise. Here is a seven minute program of dynamic exercises that prepare the body for running with mobility and activation. We need sufficient range in our muscles and joints in order to run efficiently. However rather than stretching them slowly and statically, active movement of gradually increasing intensity is best to warm them up and get them to a correct working length. Slow stretching results in slightly inhibited muscles, dynamic warm-ups prepare muscles for activity and sport.

Make the dynamic warm-up a part of every track session and even if you are just grabbing a 20 minute lunchtime blast, try to fit in time for just 30 seconds of leg swings to unfold yourself from that desk posture.

BEFORE STARTING: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult your Doctor before you start any exercise programme.

EQUIPMENT: None

DURATION: 10 mins

SCHEDULE: 2-3 times a week

TIPS: Use these exercises to prepare your body before any run training session