Every runner (and most non-runners) are familiar with static stretches - the image of a runner sticking his leg up on a park bench and holding the stretch until it hurts is pretty much a stereotype. Dynamic stretching, on the other hand keeps the body in motion, and more and more studies are beginning to show that it is significantly better at preventing muscle tightness before a run than static stretching.

The important thing in all of these dynamic stretching techniques is not to push the muscle you are stretching beyond what you would normally push it during static stretching. When you do this, it is called 'ballistic stretching' (so-called because you bounce in and out of the beyond-static-stretching zone) - this may spell trouble at the beginning of a run when your muscles may not be loosened.

As has been often repeated in these pages, a ten minute warm up jog before any intense exercise is pretty essential - so we've divided the dynamic stretches into ones you can do during the warm-up run and after the warm-up run.

During warm-up run:

High knees

This can be done walking or running. Just push your knees up as high as possible, whilst pushing off with the toes of the other foot. It helps to keep your arms as if you were running, pushing your elbows behind in a full arm swing.

Kick behind

Very simple: you just try and kick your own bum whilst running. This stretches the quadriceps and hip flexors.

Running butterfly

Turn 90 degrees to your direction of running, keeping your arms extended either side. Twist your hips and cross one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. As one leg goes in front of or behind another, the hips are twisting first one way then another. It takes a little time at first to coordinate everything, but then all good things take time. It helps to stay on the balls of your feet throughout the run. I first saw this one in a training video by the great Joachim Cruz.

After warm-up and before the intense exercise

Side bend

Good for all the upper body muscles. Stand feet shoulder width apart, hold the left arm over your head and move to the right. Then quickly pace the right arm overhead and move to the left. Do 10 stretches each side - no need to over do the intensity of the stretch.

Walking high kicks

Do a straight leg kick in front of you, whilst bring your opposite hand up to try to touch it, then repeat with the other leg in the same movement. Only utilise three-quarters of your full capacity first time you try this, then you can extend to your normal static stretching capacity on your second drill.

Ballerina

I don't know what else to call this one - I learnt it from a trainee ballerina! Just stand at arms length in front of a post and hold it. Then let one leg swing from one side to the other like the pendulum of a clock. Do ten times, then repeat with the other leg. This is definitely one of the stretches you can go 'ballistic' on, so be careful.