Stretches for running

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wwk10
wwk10 Posts: 244 Member
in Fitness and Exercise
What stretches should I do before and after running?
Thanks

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  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    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
    Il_DaniD_lI Posts: 1,593 Member
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    bump
  • fayeriston
    fayeriston Posts: 21 Member
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    bump
  • EbonySD
    EbonySD Posts: 142
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    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
    Il_DaniD_lI Posts: 1,593 Member
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    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
    crazydv Posts: 183 Member
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    bump
  • wwk10
    wwk10 Posts: 244 Member
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    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?

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