Stretching is essential before any workout, especially running. You always want to limber up before intense physical activity to maximize the workout, avoid over-extending your muscles, and avoid injuries. 

Muscles and joints need to be able to reach a full range of motion, so make sure you get a slight stretch in and start your daily run by walking. 

Benefits of Stretching Before Running

• It prepares your body

• For better overall health

• It maximizes your workout

• Reduces the risk of injury

• Ir raises your body temperature for optimum workout

• It reduces stress

Best Stretches Before and After Running

Here are some of the best stretches you can do before and after running, especially in the morning, where you haven’t done any type of physical activity yet. 

• Quadriceps: To stretch your quadriceps, just stand straight, bend your knee and lift it with your hand from behind. Hold the position for at least 30 seconds, and do it for both knees. 

• Hamstring: You will need to sit down and extend one of your legs and bend the other leg so that your foot rests on your thigh. Then, reach out for the extended leg and hold it for at least 30 seconds. 

• Calf: Stand with one foot behind the other, and bend your leg forward while keeping the other leg straight. It is a dynamic stretch that will warm up not only your calves but your entire body as well. 

• Groin: Spread your legs apart to form a wide stance. Then, without moving one of your legs, lean in the direction of the other leg until you feel a stretch. 

• Lower back: lie on your back and grab both of your knees. Pull them towards your chest and hold them for 20 to 30 seconds. 

Remember to walk before you run, and perform these stretches after running as well.

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