How to use this list: Prior to a run, spend about 30 to 60 seconds performing each dynamic stretch (quad stretches, hip openers and hamstring scoops). On strength training days, perform each exercise with body weight only for 30 seconds, or load the exercises such as the squats and lunges with enough resistance that you can only perform 10 reps before needing a rest break. Perform 2 to 3 sets of 10 at this resistance level to improve strength and prevent running related injuries.

Dynamic Stretches

• Quad Stretch
• Hip Opener
• Hamstring Scoop

• Deep Squat
• Walking Lunge
• Bulgarian Split Squat
• Single-Leg Hop
• Box Jump