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It’s a beautiful morning and you’re ready to make the most of it by going for a run.
Sounds perfect, right?
Running is a great way to keep active, get your joints moving, and feel refreshed, but did you know that stretches before and after running are just as important?
You’re about to find out why, along with 10 of the best stretches for running and other ways to prepare for a run.
Make the most out of that next run with these runner’s stretches.
Read on to find out our top stretches for running in 2023...
It is just as important to stretch before you run.
It is important to warm up the muscles you plan to use before any exercise as it reduces the risk of injury.
Before running, brisk walking is recommended, or a slow jog that gradually becomes a run when your body feels ready.
Alongside this warmup, it is advised to add running into your routine over time, increasing the distance and intensity gradually to allow your body to adjust.
These are our top stretches that you can do after a run with equiptment.
Stretching your calves after a run is important as it reduces the feeling of tightness and can also help to prevent shin splints.
Here are our top stretches that you can do after a run that do not require any equipment...
A seated twist stretch works the back of your thigh and your glutes, which help to support your leg muscles while you’re running.
They’re also used in climbing and standing.
One of the more relaxed stretches after running is the popular yoga position, downward facing dog, which helps to stretch the muscle in your calves.
Ankle mobility is incredibly important for running as these small joints can be easy to strain or sprain, and next thing you know, you’re confined to the sofa with an ice pack!
Heel lifts help to strengthen your ankles.
Toe touches help you to increase the flexibility of your hamstrings, another area that’s easy to strain if you rush straight into sprinting.
If touching your toes feels too difficult, here’s another way to stretch your hamstring from your back.
Your quads (the front of your thighs) work hard when you’re running, and so can become quite tight and sore if you don’t stretch them after running.
Low lunges are great for your hip flexor muscles, which help you with lifting your legs while running.
As the calves are so important to running and post-run tightness is so common, here’s one more calf-related stretch worth trying.
Handpicked content: The Benefits of Dynamic Stretching
There are a few ways to go about this, and it can depend on things like your physical needs, the weather, planned running distance, or if you’re training for an event, like a marathon.
The most recommended ways to warm up before a run are:
Stretching allows your body to prepare for a running session in several ways.
It can increase blood flow which is extremely important as our blood carries oxygen from the lungs to the body tissues and muscles, helping them function.
It can also loosen the joints and muscles—lowering the risk of injury—and encourage mentally preparation for exercise, which can enhance overall performance through focus, technique, and sense of coordination.
Additionally, sudden exercise without a warm-up can put stress on the heart and lungs, both important in aerobic exercise such as running.
Post-running stretches help with cooling down, joint recovery, and keep your body flexible after strenuous activity so you can shift back into your daily routine with ease.
Neglecting to do so may increase the risk of muscle damage and pain, impacting your desired fitness goals, and may also make you feel dizzy.
Research suggests that you should aim for at least 60-second stretches two-to-three times a week that target muscle-tendon groups, including the lower back, hips, legs, neck, and shoulders.
Of course, this is based on a generally healthy adult, so in the case of injuries, illness, or chronic pain conditions, the stretching frequency may differ from person to person.
This could also change if you’re a runner, where daily stretches are considered extremely beneficial, especially stretching after running.
Drink water
Drinking enough water is important before and after a run.
Not only do you lose fluid through sweat during exercise, but dehydration may lead to nausea, headaches, dizziness, shortness of breath, muscle cramping or fatigue6, and many more symptoms.
Long story short… You’re not going to make it very far if you’re thirsty!
Energy or protein supplements
There are a wide range of energy and protein supplements that may support the act of—or benefits from—exercise, and running is no different.
Some may replace electrolytes lost through sweat, whereas others may support your performance.
For example, protein supplements that contain an ingredient called “rhodiola” have shown links with increased endurance, helping you to run for longer or on more difficult routes.
A healthy, balanced diet
For day-to-day life, a balanced diet is important, giving you the nutrients you need to power movement and exercise, but it can do so much more.
For example, nitrate, a molecule found in vegetables like spinach, turnips, and beetroot has been shown to support improved performance by decreasing the amount of oxygen required during exercise8. Beetroot juice has also been linked to increasing a runner’s endurance9, and may even reduce how difficult running feels10. Pretty amazing, right?
Talk about stretching your brain as well as your legs… but you made it to the finish line!
Now you know why stretches are so important for running, and 10 of the best ways to warm up or stretch before and after a run, along with a few other tips to support your performance.
Before you get your trainers on, you might be interested in “Flexibility Importance & Best Exercises & Stretches”
Last updated: 19 January 2023