Dynamic stretching for runners simply mimics some of the running movements, just in an exaggerated form. In other words, walking precedes jogging precedes running precedes sprinting, all while increasing blood flow to the very muscles that will be used at each stage.
Jog for five minutes to warm up muscles before performing five to 10 reps of each movement (15 to 20 minutes) before you do an all-out run.
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