One of the first things runners need to focus on is their mobility. Proper running techniques can help runners recover from injuries faster, prevent them from happening in the first place, and keep them moving at the correct pace.
On a single run, your legs repeat the same motion thousands of times. If your muscles and joints are tight, you’ll be pushing toward the end of your range of motion with each step, increasing your chance of injury. Stretching can increase the range of motion for your muscles and joints, ensuring you’re running within the limits of your joints and muscles, while also reducing your chance of injury.
Why Dynamic Stretching?
Static stretching lengthens the muscles, but it also temporarily decreases their strength, which is why I suggest dynamic stretching. Dynamic stretching has the same static stretching benefits but avoids this loss in strength. It also promotes blood flow to the muscles, which helps keep muscles stay loose, fresh and less prone to injury.
Before each run do this dynamic stretching routine, which focuses on your back, inner thighs, quads, calves, and the front of your hips.
Download the complete stretching routine with pictures here.
https://www.performanceptri.com/blog/couch-to-5k-week-5-the-importance-of-dynamic-stretching