Did our fit test get you thinking about what you can do to improve your flexibility? I know this is definitely an area where I need to improve.
Here are a few warm ups drills and stretches you can do pre-race to freshen up your legs and get them ready to run that fast race pace. It is also smart to add these to any run, try them once or twice a week as you train. This is another thing I need to implement into my training, warming up properly before race as well as my training runs.
What to Do 45-55 Minutes Pre-Race
Jog slowly for about 15 minutes and then perform these active isolated stretches in the following order.
Lie faceup on ground with left knee bent and left foot flat, right leg extended. Loop yoga strap or towel around sole of right foot and hold one end of strap in each hand. (If you're empty-handed on race day, simply grasp back of right thigh.) Keeping resistance in strap, gently lift leg as high as you can. Once you reach top of stretch, increase tension on strap slightly and pull leg a little bit higher; lower. Do 10 reps without pausing; switch sides, repeat.
What to Do 10 Minutes Pre-Race
Do Andrew Kastor's warm-up drills.
Start with feet together, arms by sides. Shuffle to right with right leg so that legs are wider than shoulder-width apart as you swing both arms loosely out to sides to just above shoulder level.
Literally. Bring left heel up toward butt, then extend leg behind you and lower foot; switch legs and repeat, swinging arms. Continue for 30 seconds.