How to Stretch When Running

Learning how to stretch for running is very important. Failure to do so can result not only in a poorer performance but also can do damage to your muscles. Following a few simple habits can make a huge difference in the long run, no pun intended. Believe it or not, actually running for a few minutes before the run can warm up your muscles helping them to stretch better than if stretched cold. Also, stretching after a long run will help keep muscles from cramping up. Read on to learn how to stretch when running.

Difficulty: Moderately Easy

Instructions

1. 
    

   Do wall push-ups. There are several variations of this stretch but basically stand facing a wall with your arms outstretched and palms flat against the wall. With your feet a shoulders width apart, lean your hips forward, keeping your feet flat on the ground. This will stretch your calf muscles. Now step back and bend at the waist, still keeping your hands on the wall. Bring one foot forward and lift your toes up. This will stretch the muscle under the calf. Finally, still in the same bent forward position, put your feet together and rock back onto your heels, feeling the stretch in your lower back, hips and shoulders. Repeat each of these two or three times.

2. 
    

   Stretch your quadriceps. Lift your foot backwards with your hand behind your back and lift towards your buttocks, keeping your body straight. Use one hand to stabilize yourself if necessary. Hold for a few seconds and switch legs. Repeat two or three times.

3. 
    

   Loosen your hips and lower back by sitting on the ground with your legs crossed in front of you. Cross one leg over the other and bring your foot in close to your body. Hug your leg to your body and twist in the opposite direction of your bent leg. Hold for a few seconds and do the other leg. Repeat for both.

4. 
    

   Sit on the ground and stretch your feet straight out in front of you. Lean forward and stretch your hands towards your toes. Try to push your chin as far forward as possible, keeping your spine straight. Your unstretched leg can be bent if more comfortable. Do both legs in a slow stretch for five to 10 seconds, two or three times. This will stretch out your hamstrings nicely.

5. 
    

   Now pull the groin muscles gently and slowly by sitting with the soles of your feet together in front of you. Place your elbows on your inner calves and press down on your legs with your arms. Try to lower your knees to the floor and lean forward. This might be hard at first but after practice will become easier. Hold it steady for a few seconds and release. Repeat for three to four times.

Tips & Warnings

• Stretching should be slow and relaxed.
• Never stretch if painful.

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