Learn How To Stretch Right Before and After a Run

Did you know that stretching isn’t necessary before a run? It is, however an essential ingredient of a post run routine. Stretching helps your muscles stay loose and flexible. Flexibility is important for a runner. The more flexible you are, the better you will be at not only increasing your speed but also your endurance. And stretching may help your muscles recover faster.

Before Your Run

While stretching isn’t necessary before a run, warming up your muscles is important. Before you run spend five to ten minutes warming up your muscles. You can jump in place for a few minutes. You can hop on a stationary cycle. The easiest warm up however is to walk or jog slowly.

Before you run it’s also a good time to relax your upper body. You may want to do a few side stretches, shoulder rotations, and neck stretches. Don’t push it. You simply want to get the muscles warmed up and relaxed. A stiff neck or torso can make a run uncomfortable.

After Your Run – Cooling Down and Stretching

Once your run is complete it’s a good idea to cool down. Again, it’s not required and you won’t suffer any injury if you skip it. However, cooling down lets your heart rate slow down gradually. Once you’ve finished your run you can cool down like you warmed up, with a slow jog or walk. Cool down until your breathing has resumed normal pace. Now it’s time to stretch.

Hamstrings

Your hamstrings are those large muscles in your thighs. You can stretch them by standing on one leg and pulling the other one behind you. Hold your foot by the ankle and pull your leg back until you feel a stretch in the front of your thigh.

Hip Stretch

This one will stretch your hamstrings too. Sit down on the ground and put the soles of your feet together. Clasp your ankles and lean forward. As you lean forward you’ll feel a stretch on the inside of your legs and your hips. If you can, gently push your knees toward the ground and lean forward further.

Calves

Find a step or a curb. If you can find a wall that works too. What you’re looking for is something to press the toe of your foot against. Put your toe against the curb or the wall. Your heel will be on the ground. Lean forward gently and feel a stretch in your calf.

You’ll also want to roll your ankles in circles, stretch your sides and neck gently too. Each time you stretch you will likely notice you are more flexible. Never push a stretch. The goal is to feel a gentle tug in your muscles. Too much pressure can cause injury.