The 2015 Nanjing International Marathon will kick off at Nanjing Olympic Sports Center at 8:30 am on Sunday. Zhou Chunxiu, marathon bronze medalist of the Beijing Olympic Games and champion of the 2007 London Marathon is here to teach you some stretching moves to help you do better in the race.
30 or 40 minutes before the race starts, the marathoners can do some preparatory exercises, such as a 5-10-minute jogging to raise the body temperature and warm up the cardio-pulmonary function, and proceed from general stretching movements to dynamic stretching exercises close to running.
Shoulder circles
Stand with your feet shoulder-width apart. Move your arms forward and backward in circles for 4-6 times each.
Body turn
Stand with your feet shoulder-width apart. Raise your arms sidewise, move the center of gravity to left leg and then turn left by 90 degrees. Stay for a second, return to original position and repeat on the other side.
Upward leg swinging
Stand with your feet shoulder-width apart. Raise the left thigh as high as possible and move the right arm to near the chin. Repeat this movement on each side for 16 times.
Front lunge + turn
Hold your arms in front of your chest and do lunges. Keep your body to the lowest point for a second and turn your body to the side of the supporting leg. Repeat this movement on each side for four times.
