Essential Stretches for Runners

Stretching is an essential part of almost every workout — especially running. Even going on a short jog works your muscles, and many doctors recommend stretchingTrusted Source both before and after exerciseBecause exercise can shorten your musclesTrusted Source, skipping your post-activity stretch can decrease your mobility over time. Stretching keeps the muscles in the body flexible, so that they can stay at their fullest range of motion.
Most doctors also recommend that you warm up before stretching and running. Muscles respond better to the stress the body puts on them when they’ve been warmed upWarming up can be as simple as walking for 5 to 10 minutes, just enough to get the blood flowing through the bodStatic stretching vs. dynamic stretcStretching is typically divided into two different types: static and dynamiStatic stretching involves moving a joint or muscle as far as you can and then holding it therefor a period of time. For exampleReaching down to touch your toes, and once you’ve gone as far done as you can, holding that position for a set duDynamic stretching involves moving your joints or muscles in specific motions for a set amount of reps. For examplSwinging each of your legs back and forth 10 to 15
times beforeThere’s been a bit of back and forth in the fitness and research community regarding which type of stretching is better to do pre-workout. But the general consensus seems to be that dynamicstretching is most helpful pre-run, and static stretching is most helpful post-run10 helpful post-run stretchBelow are10 crucial muscle areas for runners, and some post-run stretches that help keep them healthy. If you’re looking for a pre-workout stretching regime, we’ve got
a helpful one herNote: Because there are so many different kinds of static stretches out there, if one of these examples doesn’t work for you, or if you’ve found other static stretches that provide better support, feel free to use thoQuadriceOften referred to as your quads, your quadriceps femoris muscles covers most of the front and sides of your thighs. Stretching your quadriceps is extra important if you’re running up or down hillsTo stretch them:

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