The 5 Stretches to do before you Run

Stretching after a run can help reduce muscle stiffness, improve flexibility, and aid in recovery. Here are five effective post-run stretches:

Standing Quad Stretch:

1. Stand on one leg and pull your other foot towards your buttocks, holding your ankle.
2. Keep your knees together and push your hips slightly forward.
3. Hold for 20-30 seconds, then switch legs.
4. This stretch targets the quadriceps.

Hamstring Stretch:

1. Sit on the ground with one leg extended straight in front of you and the other leg bent, with the sole of your foot resting against your inner thigh.
2. Reach forward towards your toes, keeping your back straight.
3. Hold for 20-30 seconds, then switch legs.
4. This stretch targets the hamstrings.

Calf Stretch:

1. Stand facing a wall with your hands on the wall at shoulder height.
2. Step one foot back and press your heel into the ground while bending your front knee.
3. Hold for 20-30 seconds, then switch legs.
4. This stretch targets the calf muscles.

Hip Flexor Stretch:

1. Kneel on one knee with the other foot in front, forming a 90-degree angle at both knees.
2. Push your hips forward gently while keeping your back straight.
3. Hold for 20-30 seconds, then switch legs.
4. This stretch targets the hip flexors.

Figure Four Stretch:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross one ankle over the opposite knee, forming a “figure four.”
3. Grab the back of your thigh (of the leg that’s still on the ground) and gently pull it towards your chest.
4. Hold for 20-30 seconds, then switch legs.
5. This stretch targets the glutes and outer hip muscles.
6. Bonus Stretch: Spinal Twist
7. Sit on the ground with your legs extended straight in front of you.
8. Bend one knee and cross it over the opposite leg, placing your foot flat on the ground.
9. Twist your torso towards the bent knee, using your opposite arm to gently press against your knee for a deeper stretch.
10. Hold for 20-30 seconds, then switch sides.
11. This stretch targets the spine and obliques.
12. Remember to perform each stretch gently and avoid bouncing. Stretching should feel good; if you feel pain, ease off slightly.