How to Make a Running and Stretching Routine

Developing a good running and stretching routine will help you achieve your fitness goals. Stretching is important for runners, as it helps protect from injuries and keep muscles limber. For best results, a good running regime will include stretching routines and workouts. Here's how to make a running and stretching routine.

Difficulty: Easy

Instructions

Running and Stretching Routine

1. Schedule your long distance days. These are good runs for days you don't have other commitments or get off early from work. That way, you can devote enough time and energy to your long runs.

2. Fit in your speed workouts or shorter running sessions. As a runner, interspersing shorter, faster runs into your schedule will help you improve both endurance and speed, and burn calories more quickly.

3. Find 4 to 8 basic stretches to include in your workout lineup. Be sure to practice stretches that involve your calves, quadriceps and sides. Stretch arms, shoulders and neck lightly, but focus the bulk of your stretches on the large muscles of your legs.

4. Add in stretching before speed workouts and after long distance runs. It's best not to stretch cold muscles, so on speed workouts, warm up around the track a few times before stretching and beginning your running.

5. Evaluate your runs and stretching routine after the first week and make adjustments as needed. Make sure your muscles are worked out sufficiently and well stretched to avoid fatigue.

Tips & Warnings

• Vary your stretches; if you find several calf muscles stretches you like, do a different one each time you go running.

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