Include these dynamic stretches in your warm-up routine if you love running marathons

It’s the Marathon season! Every weekend, we see hordes of fitness enthusiasts running in a group to promote the cause of a healthy India. These are not professional athletes, but your everyday ‘Mango Man’. Running on open roads accompanied by an enthusiastic crowd is, no doubt, amazing. But before you hit the road, it’s imperative that your body is adequately prepped. Fitness is a must to maintain your pace throughout the run as well as to prevent injuries. 
Here, we provide some quick, easy, and dynamic stretches to get your body in shape for that tough run. 
 

1. Leg Swings

Leg swings are an excellent way of prepping your lower body for the long run. They stretch, engage and loosen the stiff muscles in your legs.

Leg-Swings
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YouTube
2. Hip circles

Your hip flexors need to be loose and relaxed. These are the muscles surrounding the hips, including the ones leading up to your backside. You can’t go far with a tight torso, can you? Hip circles are the best way to loosen your hip flexors.

Hip-circles
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YouTube
3. Front Lunge

The muscles which work the most during a marathon are your hamstrings, calves and hip flexors. Front lunges are a great way of preventing them from starting cold.

Front-Lunge
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Men's Journal
4. Side Lunge

Instead of moving your feet forward, you shift your weight sideways. These lunges strengthen your inner thighs, groin, glutes and quads. 

Side-Lunge
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Women's Health
5. Jumping jacks

It’s like doing cardio before the run. Jumping Jacks are a sure-fire way to improve the blood circulation in your body. It helps a lot to warm you up, especially when running in cold climes.

Jumping-jacks
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Racked
6. Bridge

Talking of cool climes, cold weather increases the chances of developing a back spasm while running. It’s debilitating to run with a bad back. Bridges help to loosen up the lower back while strengthening your abdomen and hamstrings.

Bridge
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Reddit
7. A-skips

Knees! How can we forget them? They need to be in prim and proper shape, don’t they? For prepping up your knees, especially to run up an incline, practice A-skips. Not only do they keep knees ready, but also work your hips, hamstrings, and core muscles.

A-skips
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YouTube