Stretching before running has many benefits: it prepares the body for training and increases joint flexibility. “Stretching regularly can’t prevent injury, improve speed, or correct poor posture. But it prepares the body for running and helps you relax your muscles after training,” says running expert Sascha Wingenfeld.
STRETCHING HAS MANY BENEFITS
There are different types of stretching recommended before and after running:
Before running: a warm-up routine using dynamic stretching will make your muscles more rested. “It’s all about relieving soreness and preventing muscle imbalances before your workout. In this way, you do not have to oppose resistance to your body during the training.” Take a look at the benefits of warming up before you run.
Post Run: A static stretching routine begins the recovery process. “Stretching to cool down the muscles relaxes the body and mind.” This process helps and speeds up post-workout recovery.
THE MOST EFFECTIVE STRETCHES FOR WARM-UP AND RECOVERY
Need to know what exercises to do in your stretch before and after training? We propose two routines to help you optimize the warm-up and recovery process.
Related Article: 10 Best Core Exercises for Strengthening and Stability
HEATING:
Dynamic stretches are designed to warm up the muscles. “This should help loosen up and warm up the muscles without reducing muscle tone,” says Sascha. Make the transition from exercise to exercise smoothly, and do not try to stretch to the limit of your flexibility.
Recommended warm-up routine:
- 5-10 minutes of relaxed running
- 1-2 series of stretches with 10 repetitions
- Hold each position for 1-2 seconds
EXERCISE 1: WARM UP FOR HIPS, QUADRICEPS, SHOULDERS, AND TORSO
How to do the exercise:
1. Take a long lunge forward with your left leg. Place your hands on the floor on each side of your left foot. Now, extend your right leg behind you, keeping your back straight.
2. Twist your torso to the left and up. Reach your left arm toward the ceiling and gaze down at your hand.
3. Turn your body over again to look at the floor. Bring the elbow of the left arm to the inside of the left foot. Pull your left knee out slightly and keep your right leg relaxed.
4. Repeat this sequence 5-10 times on each side.
EXERCISE 2: WARM UP FOR HIPS, QUADRICEPS, HAMSTRINGS, AND BACK
How to do the exercise:
1. Take a long lunge forward with your left leg. Place your hands on each side of the left foot.
2. Now, extend your right leg behind you. Lift your butt and slowly straighten your left leg until you feel the muscle pull. At the same time, lower your head towards your left knee.
3. Repeat the sequence between 5 and 10 times on each side.
EXERCISE 3: WARM UP OF QUADRICEPS AND GLUTES
How to do the exercise:
1. Stand on your right leg and bring your left knee to your chest.
2. Push your left foot to your rear and reach your right arm over your head.
3. Repeat the sequence 5-10 times on each side.
RECOVERY
The following recovery routine helps reduce jack3d pre workout muscle soreness. Remember that you only have to stretch until you feel the muscle pull a little, not until you feel pain. Breathe deeply and calmly: your body needs oxygen to relax your muscles. Repeat the exercise on both sides.
Warning
You should refrain from following this stretching routine after very intense workouts. A shorter version of the exercises should suffice.
Recommended recovery routine
- 5-10 minutes of relaxed running
- 3-4 sets of stretches
- Hold each pose for 60 seconds
EXERCISE 1: HIPS AND QUADRICEPS RECOVERY STRETCH
How to do the exercise:
1. Take a lunge forward with your right leg.
2. Place the left knee on the ground.
3. Push your hips forward and press your left foot toward your butt. Be sure to activate your core and open your chest.
EXERCISE 2: HIPS, QUADRICEPS, AND TORSO RECOVERY STRETCH
How to do the exercise
1. Get on your knees with your toes flat on the floor and sit on your heels.
2. Lean your body back and place your hands on the floor behind you.
3. Push your hips forward, open your chest, and press your knees into the ground.
EXERCISE 3: TOE AND SOLE RECOVERY STRETCH
How to do the exercise
1. Get on your knees with your toes flexed and sit on your heels.
2. Slowly shift your weight back to increase the stretch in your toes.
EXERCISE 4: BUTTOCK AND HIPS RECOVERY STRETCH
How to do the exercise
1. Place the outside of your right knee on the ground and rotate your lower leg under your body at a 65-degree angle.
2. Extend your left leg behind you with your toes flat on the ground.
3. Now, push your left hip into the ground. Press your upper body toward your right knee, keeping your back straight.
EXERCISE 5: INNER THIGHS, HAMSTRINGS, AND CALF RECOVERY STRETCH
How to do the exercise
1. Extend your left leg and place your right foot against your left inner thigh.
2. Hold the inside of your left foot with your left hand and lean your upper body forward, keeping your back straight.
3. Extend your right arm above your head to feel the stretch in your right torso.
If you want to find out how else you can stretch, look at how to relax your muscles using a foam roller.