Dynamic Warmup 1.

Jumping jacks - Stand with your feet together and hands by your sides, then jumpo creating an X with your body (arms up!) and then jump to the original position. - Complete 30 - This is important because it warms up your entire body and heart, which is neccesary in cardiovascular activity.

2. Plank - Begin in a proper push up position (No arching or piking) then lower your elbows to the floor, maintaining the aligned position. - Hold for 1 minute - This activates the core muscles which are essential in maintaining balance and good posture

while running. 3. Squats - Open your legs in parallel more than shoulder width apart. Squat downwards keping your feet on the ground as if you were sitting backwads into a chair. Hold arms in front while completing. - Complete 20 reps - This is a good exercise for your legs and glutes which need to be strong when you are running.

4. Heel raises - With your feet together, slowly raise your heels up to the highest point. Avoid rolling inward or outwards on your feet. You may hold onto a stable object to stabalize you. - Complete 2x 20 reps - This is an exercise for your calfs which are receiving impact when you run.

5. Moutain climbers - Jump into a forwards kunge position (knee is never over front toe) where your quards are parallel to the ground, then spring to the opposing side lunge. This should be done quickly but with control and form. - Complete for 30 seconds - This exercise wakes up the muscles in the legs so they are strong and do not give out on you when you run.

6. Sideward leg lifts

Stand sideways with one hand holding on to a wall. Lift your outside leg, keeping your knee towards the ceiling, as high as you can and slowly lower down. Avoid bucling or collapsing on your inside leg, leaning, bending your knees, or arching your back. Also avoid slamming down your leg, this must be done with perfect control. Complete 10 reps each leg When done correctly, you should be using your inner thighs and slightly your quads to lift your leg. These muscles are very active during walking and jogging.

7. Backward leg lifts - Face a wall and lightly hold with both hands. Stand with your feet parallel and together. Lift one leg backwards, slowly, while remaining standing with ALL OF YOUR WEIGHT on the oppsite leg. Try to get your leg to at least 60 degrees. You should not be leaning toward the leg being lifted (away from the wall) or dumping your chest forwards. Hold the frame of your back solid and still. Do not kick your leg or let it slam down. - Complete ten reps per leg. - This is an exercise for your back. When you run and move your arms accordingly, your back muscles are being engaged, and this will help to make the muscles stronger.

8. Tuck ups - Lay on your back with arms overhead. Then in one motion sit up to a tucked postion with feet off the ground, then back down to a hollow position. Note: During a hollow position feet and shoulders are off the ground and your lower back must be pressed into the ground! - Complete one set of 20 reps

This is another core exercise. Core exercises are very benneficial to runners because the core should be engaged during all activity. It helps improve coordination, balance, and agility.

Pointing and flexing feet - Sit down with your feet in front of you in a pike. You may sit against a wall if you like. Point your feet towards the floor as far as you can, then flex them to the ceiling as hard as you can. Movement should not be rapid. - Complete 2 sets of 20 reps - This is an exercise for your ankles. You dont want your ankles to be stiff and cold when you are running so warming them up prepares them for activity. This will help prevent ankle sprains and straining. You can also add ankle rolls (rolling ankles in circles) to get a full range of motion. 10. Wall sit - Stand with back against a wall and mive your feet out forwards. They may remian shoulder width apart. Bend your knees at a 90 degree angle while leaning against the wall. Your feet need to be far enough away that your knees are not over your toes when bent. - Hold the position for one minute - This exercise strengthens the quads, and you should be maintaining a strong core throughout. Quads are the large muscle in the front of your legs that are very active during running. 9.