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Pre-Race Warm-Up Drills and Stretches

Take a cue from the pros and don't go into your race cold. "Do this warm-up before the gun goes off to help freshen your legs," says Andrew Kastor, founder and coach of High Sierra Striders running club in Mammoth Lakes, California. It's a smart start to any run; also try it once or twice a week as you train.
Quad Stretch Quad Stretch

Lie on left side on ground with hips stacked, right knee bent so foot is behind you and left arm extended under head. Reach right hand behind you to grasp right shin, ankle, or forefoot and gently pull right foot toward butt as far as possible; bring right knee forward to start position. Do 10 reps without pausing; switch sides and repeat.