How to Stretch Both Hamstrings Before Running

When you stretch out both of your hamstrings before you run, you're able to achieve a longer stride while preventing injuries to the backs of your legs. A simple stretch that benefits runners of all levels is the toe toucher.

Difficulty: Easy

Instructions

1. Stand with your feet fairly close together in an easy and balanced stance.

2. Lean forward from your waist with relaxed arms. Attempt to touch your toes with your hands as you focus on lengthening your hamstrings. Keep your legs straight to achieve the stretch, but don't lock your knees.

3. Go down only as far as you are able to without forcing yourself. Bouncing to achieve more of a stretch puts undue stress on your muscles and makes you more likely to injure yourself. If you notice your hamstring muscles shaking, come up out of the stretch slightly.

4. Count as you stretch, holding the stretch for a count of at least 20.

5. Relax into the stretch as you count, allowing the weight of your body to help your hamstrings loosen further.

6. Come out of the stretch by slowly returning to your original position. Repeat the stretch if desired.

Tips & Warnings

• Warm up your muscles before you stretch. A few minutes of light cardio, including walking, is enough to warm your muscles before you stretch.
• Resting your hands on your legs, feet or the floor helps you achieve more stability in the stretch.
• Stretch your other major leg muscle groups before your run.
• Avoid locking your knees. Though you shouldn't bend your knees, keeping them soft rather than locked allows the blood to flow readily and helps prevent both injury and dizziness.

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