By: Coach Mark Alfaro USAT-1, CPT
Dynamic versus static stretches differ in that they involve a functional movement that promotes both flexion and extension, in other words, the muscles are activated and lengthened simultaneously. For example, walking lunges activates the quadriceps, hamstrings, and glutes and as well as stretches the opposite hip flexor and quadriceps.
A good warmup routine for a half marathon would be an easy 10-minute jog with a handful of short (30 second max) race pace efforts followed by 10 minutes of dynamic stretches/drills.
During a hot weather race, the warmup can be a bit shorter and you want to make sure you stay hydrated and drink fluids immediately after the warmup.