5 Stretches Before Running

Why Is Stretching Important Before Running?

These 5 stretches before running help prepare your body for the physically demand of running, also your aid your body’s muscles getting in shape to avoid injuries or muscle tears.

Other reasons why stretching is important before running include the following:

· Improved range of motion
· Improved blood circulation
· Reduced risk of injury during daily activities
· Relieves stress and relaxes the muscles
· Quicker recovery

Runners should stretch because it’s an important part of what helps them enjoy the activity without any problems

Click here read other reasons why stretching is so important.

Top Stretches for Runners That Prevent Injuries and Improve Performance

Running is a common exercise people do since it’s a free and convenient way to get moving. Not to mention the many benefits that come with running, including stronger muscles, better cardiovascular fitness, and helping to maintain a healthy weight. Click here to see what we can do to help get you stronger!

As with any physical activity, warming up and stretching is important before you get started. Below, we’ve listed some of the best stretches to do before running.

When running, many of your major muscles in the arms, hamstrings, and quadriceps are activated to propel you forward. To have the best and safest performance, you’ll want to stretch those muscles. Discover the Top Stretches for Runners that can help prevent injuries and improve performance. Activating major muscles in the arms, hamstrings, and quadriceps are crucial for running.:

Quad/Hip Flexor Stretch

Tight hip flexors affect your hamstrings by not allowing them to activate fully. The quad/hip flexor stretch can open your hips and quadriceps, giving them more length. When you do the standing version of this stretch, it also activates the core muscles and helps you to focus on stability.
With a stretching coach’s assistance, you can stand up and hold onto a wall for support. They will take your foot and bend it toward your buttocks. Your torso should be upright, and your head and shoulders should be aligned over your hips. Your stretching coach will hold the position for a few seconds before switching to the other leg.

Walking Lunge

Runners haven’t come across a lunge they didn’t love! Walking lunges specifically help to loosen up the major muscles you use to run. They’re also a great move for stimulating the forward motion of running, making them useful pre-run stretches.
Start with your feet together, then take a big step forward. Your stretching coach will stand by to support you and help you get in the correct positioning. Your front leg should be bent at a 90-degree angle, and the back knee should almost be touching the floor. After staying in that position for a few seconds, rise up and take another big step forward with the other foot.

Calf Raises

Running takes a lot of calf work, so it’s good to get those muscles strong and limber. Dynamic calf raises are a great way to stretch those muscles before going for a run. You can do both feet at once or stretch one at a time.
Stand on the edge of a step or a small incline and hold onto something for support if you need it. Rise on your toes and slowly lower your heels so that they come below the stair. You’ll feel the stretch through your calf muscle.

Leg Swings

Leg swings are a gentler move for those who can’t handle lunges. This dynamic move targets the calves, quadriceps, hamstrings, and groin muscles. A stretching coach will take you by the foot as you lay on your back. They will gently swing your leg forward, back, and side to side. They’ll do that a few times before switching legs.

Dynamic Pigeon Pose

The classic pigeon pose is a great move for stretching your glutes and IT band. Making it a dynamic stretch can give runners even more benefits. You can warm up your hips and core simultaneously by doing this move.
Sit on the floor and fold your right knee in front of you, pointing it out slightly. Your other foot should be extended behind you with the top of your thigh, shin, and foot on the floor. For the dynamic portion of stretch, your stretching coach will bring your hand up behind your ear and slightly twist your torso in the opposite direction of your raised hand. They’ll do that a few times on one side before switching to the other side.