Stretching before a dynamic run makes your muscles adequately warmed up and prepared for the motions you are about to perform. If you’re preparing for the Mai Dubai City Half Marathon – consistent stretching will help you increase mobility, allow your joints to move through their full range of motion and enable them to work more effectively. Here are the best stretches before a dynamic run and how to do it. 

1. Side Lunges 

With both feet forward, take a wide step to the right. Bend your right knee as you send your hips back and shift your weight over your right foot to drop into a side lunge. Keep your chest lifted. Return to standing. Repeat for 30 seconds, then switch sides. Side lunges will help you develop balance, stability, and strength by working on your inner and outer thighs. 

2. Knee Circles

Rock out with your bad self and circle those ankles, knees and hips. Place your knees together, bend a little and rotate in circles with your knees remaining touching. Knee circles are a great warm-up exercise for the knees and ankles and can help alleviate pain and stiffness in those joints. If you’re prone to injuries, you should do this exercise at the beginning of your lower body or full body workout routine.

3. Reverse Lunges 

Athletes are typically familiar with basic lunge warm-up exercises, but reverse lunges are just as effective. Reverse lunges actually are safer for your knees, and they focus more on your glutes! Reverse lunges can be a game-changing move for anyone working on their fitness routine. Repeat until you feel warmed up. If you went to the Mai Dubai City Half Marathon last year – you’ll notice lots of runners doing reverse lunges just before the event because of its proven effectiveness. 

4. Lateral Lunges with Overhead Stretch 

One of the best total-body dynamic stretches for runners is this compound movement. It will engage your quads, glutes, hips, core, shoulders, adductors, and abductors. Stand upright and take a giant step out to the right, bending and leaning into your right knee. Simultaneously reach your left arm up and over, stretching your obliques as you bend your entire torso to the right. Move fluidly from side to side, alternating arms and legs with each rep. Do 15 reps per side.

 5. Standing hip flexion

Standing hip flexion helps reduce risk of later-life hip problems in the long term. To do a standing hip flexion, you can shift your weight onto your right leg. Bring the left knee up until it’s at a 90-degree angle with the left hip. Hold for 3–5 seconds. Tighten up that core, but keep your pelvis neutral. Hands on hips and repeat 5-10 times before switching sides. 

6. A – Skips 

A – skips are beneficial for your entire body including the glutes, hamstrings, and core. Stand with your feet hip-width apart. Pull one knee up toward your chest, driving off your opposite toe to hop up, then quickly place your foot back down. Then, bring your other knee up toward your chest, pushing off your opposite toe for a hop and continue alternating. Doing this will surely help you improve your performance in the Mai Dubai City Half Marathon.

Want to join the best running events in Dubai? Check out the events below: 

Mai Dubai City Half Marathon 

The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The next Mai Dubai City Half Marathon will be held on the 30th of October 2022. To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram! You can now also register for the Mai Dubai City Half Marathon here. 

Mai Dubai Community Run

The Mai Dubai Community Run previously known as the Skechers Performance Run has just concluded will be held again in November 2022. The Mai Dubai Community Run has 2.5 km, 5km, and 10km races available and it’s a family-friendly event which is great if you want to bring your family with you.

Bloomberg Square Mile Relay 

The Bloomberg Square Mile Relay was held in DIFC last 9th of February 2022. The Bloomberg Square Mile Relay is the only corporate race in the world and anyone can enter as a team of 10 for a great team-building activity.

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