How to Stretch Before and After a Run

Stretching keeps you flexible and helps prevent injury. It is an important complement to any running or fitness program.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Running Shoes
• Running Sunglasses
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Health Club Memberships
• Gymnastics Mats

1. Stretch the major muscle groups of the legs. This includes the upper and lower calves and fronts (quadriceps) and backs (hamstrings) of the thighs.
2. Use a wall to stretch the calves. Lean hips forward, and keep heels on the ground. Do the same exercise with a slightly bent knee to stretch the lower calf.
3. Lie down on your back to stretch the hamstring. Do this by pulling one leg toward your head. Keep the knee of the stretched leg slightly bent.
4. Stretch the quadriceps. While standing, lift one foot (bend the knee), with the opposite hand, to the buttocks. Keep the trunk upright.
5. Stretch the hip/lower back. Get into a sitting position. Cross the left leg over the bent right leg. Hug the left knee to the chest. Twist the trunk of your body, and look over your left shoulder.

Tips & Warnings

• Do all stretches on both sides of your body, and do each stretch at least three times. Hold each stretch for about 8 to 10 seconds.
• Make sure your muscles are warm before stretching. If you do a prerun stretch, make sure to jog or do another activity for a few minutes first to get warm.
• Take your time. Devote 10 to 20 minutes to stretching.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.