Revolution of Sports Science
Runners are becoming faster, weightlifters can lift heavier, and gaining results are much more faster. This is due to the improvement of sports science. After attending a short course of Level 1 Sports Science organized by National Sports Institute (Institut Sukan Negara), I found out that stretching is essential for distance runners.
The stretching is not our normal strething that we hold our joints or other body parts and hold them for 10-20 seconds for warming up. These stretches are called static stretch. This kind of stretch can only be done after workout cooling down). The reason behind this stretch is to loosen our muscles after a long workout ir order to avoid injury.
The stretch that is essential before start running is the dynamic stretch. It is a type of stretching that we do not hold our joints or limbs, instead we move slowly in a controlled range of motion.
Forward Leg Swing
This stretch is to warm up our hip flexor and hamstring. Swing your leg front and back like a pendulum for 20 counts and repeat the other leg.
Lateral Leg Swing
This stretch is to warm up our hip flexor and adductor. Swing your front foot left and right like a pendulum but in controlled motion for 20 counts for each leg, then you are ready to go!!!
Besides these two exercises, there few more dynamic stretchs that we can do such as walking lunges, half squat, A & B skipping.