Stretches for running

wwk10

What stretches should I do before and after running?
Thanks

BrianSharpe

Before running you should be warming up with dynamic stretching

Here's a link to a video on runnersworld.com that I base my warm up on: http://www.runnersworld.com/article/1,7120,s6-241-287--13442-0,00.html

After the run you want to stretch your quads, hamstrings, calves & soleus (static stretching) I also use a couple of specific IT band stretches (there are lots of great videos on youtube) I also use a foam roller.

There are also a number of exercises (apart fro stretching) that can help reduce the likelihood of injury (you want to strengthen hips, glutes & core). I've found runnersworld.com (and the magazine) and active.com to be great resources. (on active.com click on "endurance" and scroll down to injury prevention)

Il_DaniD_lI

bump

fayeriston

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EbonySD

my personal fav - row 5 pose 1 (great for the thighs, hamstrings, glutes and low back)

http://coursyoga.net/wp-content/uploads/yoga-poses/yoga-relaxation-poses.jpg

Il_DaniD_lI

I always seem to be the only one stretching when I am running the stairs. I stretch until my legs feel relief but am sure I am not doing it properly and look like a dork.

crazydv

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wwk10

Thanks, Brian and ebster. I will dig thru those web sites.

I am mainly interested in post run static stretches.
My Achilles heal is tight for 1-2 days after a run.

As to pre run warm up, I do half minute jumping jacks, half minute high stepping in place and a half mile walk.
Is that sufficient?