Running+Drills+and+Stretches

Running Drills and Stretches
Before running you need to loosen up by jogging for about 5 minutes.

Here's a video showing some basic stretches you can use to start warming up.

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 * Good All-Around Warm-Up**

media type="youtube" key="qyEF12KAlm8" height="279" width="347" ** Improving Flexibility ** If you improve range of motion and increase stride length you can easily cut seconds off your race times. Not only will you experience faster times but you may lower your injury risk, make you more efficient, and recover quicker from hard training. Most experts will agree that the best time to work on flexibility is after the running portion of the workout. But it is recommended that some active stretching and some static stretching (about 10 minutes) should proceed the long run. Use the following active stretches, which will help with flexibility but also help to improve running efficiency:

//**Active Stretching and Form Running done over a distance of 30-40 meters**// 1. High Knees 2. Butt kicks 3. High Leg Back Kick 4. Quick Feet 5. Running Backwards 6. Knees Sweeps 7. Skipping

media type="youtube" key="QY4Nsnv0qaU" height="276" width="343" //**Static Stretches:**// 1. Hamstring 2. Calf 3. Quads 4. IT Band Stretch 5. Butts 6. Hurdler Stretch 7. Stomachs 8. Arms 9. Neck
 * Dynamic Stretches and Drills** **Video**

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 * Basic Static Stretches Video**

//**Following the running workout:**// 1. Strides on the grass barefoot 2. Abdominal workout 3. Quick feet drill 4. Repeat the static stretches above

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 * Dynamic Stretches Video**