Stretching is a critical part of running as it warms up muscles and increases elasticity. Warm-up stretching for a run will enable you to perform at your best and protect you against avoidable muscle injuries and tears.
You should conduct pre-run stretches to warm up various muscle groups and perform cool-down exercises after each run.
Static exercises are the most significant cause of injuries before a run has started, which is why it is essential for you to understand how to stretch before running.
The importance of stretches before running cannot be overstated. Imagine a stick of gum; it is stiff, cold, and easy to tear when it comes out of the package. However, if you chew it for a few seconds, it becomes soft and can bend or stretch in any direction without tearing.
Stretching also increases blood flow, which in turn gives your muscles more energy.
Walking and dynamic stretches, such as lunges and leg swirls, should be included in the early part of your stretch exercise before running. Dynamic stretching is best because it promotes blood flow while simultaneously stretching all of the muscles involved with the full range of motion.
We recommend warming up with some dynamic stretches for 10-15 minutes before you start a run. Such exercises include hamstring and hip flexor stretches, lunges, and side stretches.
Five of the best stretches to do before running are described below. Try to incorporate some of these into your routine, as stretching before running is not something that should be neglected.
The purpose of adductor and leg swings is to loosen up the muscles, and stretching for a run is essential before running to prevent injuries. These are some of the best stretches before running.
Stand with your shoulders perpendicular to the wall and allow your legs to swing parallel to the wall one at a time. Then, anchor yourself with the arm nearest to the wall, and turn the portion nearest the wall back and forth for ten repetitions on each leg.
Upon completion, face the wall and place both hands at shoulder height for stability.
Create a slight bend in the knee, swing your left leg away from your body to a comfortable distance and then return it across your lower body to the opposite side.
Repeat ten times before doing the exercise on the opposite leg.
This exercise is ideal for runners that experience stiffness around the hamstring and hip flexor muscle groups.
Lay on the floor with your leg leaning against a wall, stretching your hamstring. Hold the stretch for one minute. Once your hamstring feels more relaxed, move your buttocks closer to the wall and your foot higher up the wall while attempting to keep your leg straight.
Stretching your hip flexor muscles requires you to lay down on a raised surface where you can rest one leg down the side until your feet touch the floor.
Start by laying on your back with both knees in a raised position. Next, pull one knee back towards your chest, holding it with both arms. Push down the other leg over the edge of the raised surface until your foot touches the floor.
Return to the starting position and repeat on the opposite side.
Before you begin running, dynamic stretches will assist in activating your piriformis, a muscle located in the glutes.
Lack of movement in the piriformis muscle can irritate your sciatic nerve, resulting in pain through your legs, glutes, and back.
To perform this stretch, lay down on your back, stretching your legs out flat. Pull one knee up towards your chest, and grab hold of your ankle with the opposite hand.
Optimal results are achieved by pulling your knee towards your shoulder. Hold the stretch position for five seconds before changing to the opposite leg.
Repeat this stretch five times.
Side stretches are another helpful stretch to perform when deciding what stretches to do before running. These stretches are aimed at releasing tension in the upper body, especially the rib area.
The benefit of side stretches is to provide a fuller range of motion on the ribs, thus enabling you to take larger breaths.
To perform a side stretch, raise your right arm overhead and bend your torso to the left in a reaching motion. Make sure your upper body is facing straight ahead and hold this stretch for 20 seconds.
Repeat the exercise ten times on either side.
Lunges simulate the walking/running action while loosening up the muscles associated with running.
Stand upright with your hands positioned on your hips.
Step forward with your strongest leg while bending your knee to approximately ninety degrees without your trailing leg touching the floor. Keep the stretch for five seconds.
Repeat the exercise with your opposite leg, return to the upright position, and alternate between the legs for ten lunges.
Stretches before running play a vital role in preparing for running, as well as cooling down the muscles after a run. In this article, we’ve showcased some of the best stretches to do before running.
Performing stretches before running can significantly reduce the number of injuries you sustain and get you ready for action before the starting pistol sounds.
Remember to complete cool-down exercises after the run to prevent stiffness. Additionally, you can replenish the minerals you lose by sweating with MAGNAK electrolyte powder, which has been proven to enhance recovery and aid rehydration.
