Stretching out before running is beneficial for many reasons. You'll help prevent injuries, improve your performance while running and also help relieve muscle soreness. Always stretch gently, pulling only until you feel tightness in your muscle. If you push yourself too hard, you'll likely strain your muscles.
Instructions
1. Warm up before stretching. Light jogging or brisk walking for about 5 minutes is usually enough to get your muscles warm enough to safely stretch.
2. Place your hand on a wall or the back of a chair. Grab one of your feet and pull it behind you. Keep your knees together as you pull your heel into your bottom. This will stretch your quadricep.
3. Sit on the ground and put the soles of your feet up against each other. Press your knees down toward the ground as you lean forward. This is a great inner thigh and groin stretch.
4. Lay on your back and lift one leg up toward the ceiling. Grab the back of your thigh and pull your leg in toward your chest. This stretches your hamstring.
5. Cross your ankle over your opposite knee as you are laying on your back. Grab the back of your legs and pull them in toward your chest. This stretch is for your glutes and hips.
6. Lean toward a wall in a comfortable lunge position. Place your hands on the wall in front of you to steady yourself. Keep your back foot flat to stretch the calf. Move your foot back and lean in more to the wall to get more of a stretch.
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