Running Warm Up with Praetorian Ayla

Running warm up and stretching

Warm up- 

• Warm up for running and for pretty much all physical activity is all about starting that blood flow and doing some stretching so you don't get hurt. Whether or not you want to do lots of cardio or exercises to work the muscles used in your activity. Below is a base for a running warm-up. You can easily modify it to your liking or to work for other sports.

• Dynamic stretches

• 20 high knees per side

• 20 butt kicks per side 

• 30 jumping Jacks 

• 15 squats

Stretching 

Stretching after activity is very important. It prevents injury, muscle tightness and it lowers how sore you are the next day. Below are some stretches to do after a run, they're mainly legs but you could easily modify or switch out some of the stretches to fit your activity.

• Hold each for 30-45 seconds

1. Seated spine twist

2. Standing toe touch

3. Shoulder stretch

4. Standing quad stretch 

5. Calf stretch

6. Kneeling hip flexor stretch(lunge)

7. Pigeon

8. Pigeon type 2

9. Sitting straddle stretch