Standard stretches (aka Static stretches) should really be done at the end of a session after the muscles have been worked. Dynamic stretches involve small movements that get bigger and help push blood into a muscle which helps to feel loose and get over any stiffness. The Dynamic stretches I do are squats, hip swings (leaning against something and swinging a foot from left to right and gradually getting bigger swings), hamstring swings (leaning against something and swinging a leg behind you, again getting bigger swings. This also helps get the lower back warm), standing calf raises (using a full range of movement), shoulder swings (swinging left and right arms out in front of you, with the swings getting bigger until you're using full range of movement. As well as getting blood flow into the upper back to). Not really necessary for running but you can also dynamically stretch the pectorals. For this, imagine you're holding a 2' rubber band in both hands with your hands crossed over eachother then try to stretch the imaginery band - again getting bigger with each repetition. In each set of dynamic stretches, look to do about 20 repetitions. You do get some funny looks from by-passers but I didn't care and it's worth it. Though you could equally do them before setting off.
...then do a park run on Saturday.
Just over 100 days until I attempt to run 100 miles.My achilles is still in a mess after running 11 marathons last year but still trying to give it a go.
I have had really tight knees since my run last Tuesday. I do a short 3k run to keep my cardio and my fitness ticking over once or twice a week, but have found my knee feels like it needs to pop. Can anybody recommend any good warm up or particular exercises to prevent this?