4 Best Stretches to Do before Running
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Stretching before Running
Nothing is more disheartening than having to forgo your regular runs or cut down the distances drastically as a result of an injury. And this is more so when the injury results from something that you are so sure you could have prevented.Whether you have been running all your life or are just starting out, there are some 'unwritten rules' that you have to keep in mind if you want to get the best outcomes from your runs. Key among them is always doing some stretches before you hit the trail. Stretching before running not only gets you in the mood for running but it also prepares your body for the run ahead. Also, it is one of the best ways to prevent foot injuries from running. And if you are not sure what stretches to do before your runs, here are 4 easy but very useful ideas.4 easy stretching exercise before running
#1 Hip Circles for runnersHip circles are one of the most common pre-workout stretches and an excellent way of stretching before running. This good old stretch might look too simple but it is quite useful for runners as it opens up the joint muscles to help prevent injuries from running.How to do the stretch:- Stand with both your hands on the hips and the feet about hip-width apart.
- Start circling your hips in one direction the same way you would do when hula-hooping.
- Make the circles wide (gradually) until you start making a full range of motion.
- Do about 10 rotations in one direction before switching to the other direction.
- Start from a standing position with your feet close together and take a long step forward with either the left or right foot.
- Bend the knee on the extended foot to form a 90-degree angle and also bend the knee on the back leg until it is almost touching the ground.
- Hold the position for a few seconds before rising up and doing the stretch with the other foot.
- Repeat the lunges about 10 times.
- Bring the arms over the head and make sure to keep the abdominal area tight.
- Lean to the right and then to the left while bending on the waist.
- Hold the side stretch on each side for a few seconds.
- When starting, get into a lunge position with the front foot at a 90-degree bend.
- Stretch the back foot until you feel a stretch along the front section of the thigh.
- While keeping the front knee aligned over the toes, raise the arms up over the head and hold them there for a few seconds.
- Continue with the forward dynamic motion while raising your arms up and lowering them as you move back to your starting position.
- Repeat the stretch about 5 times before switching to the other leg.