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	Dynamic Warmup

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Some recent studies have indicated that doing static stretching before a run actually increases your chance of injury. Dynamic stretches are performed after some warmup and involve active motion, not holding a static position.

Warm up first with a few minutes of jogging or jog in place.

Repeat each of these about 10 times with each leg.

• High knees - bring your knees up towards your chest.
• Kick back - watch out for people behind you.
• Butt kick - kick your own butt with your heels.
• Front kick
• Side to side - swing each leg from side to side as is comfortable.
• Lunge - forward, side and back
• Torso – rotate torso clockwise and counterclockwise.

A stitch or cramp in your side is frequently caused by not warming up sufficiently.