Giãn cơ trước khi chạy. Nâng chân. Bắt chước chú lính chì. Đá gót chạm mông. Ép chân. Thực hiện động tác gập người. Thực hiện động tác tâng bao. Plank.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far