5 Stretching Exercises That Are Must Before Running

Do you stretch before you head out for a run? On an early morning you may forget to stretch your body because you’re more focused on getting your run completed. Next time you run out the door consider stretching to warm up your body and prepare you for your run. Stretching is important because it gets your blood flowing and prepares your body for the work it is about to do. Stretching increases your flexibility and your range of motion. That means your joints and muscles are able to move more fluidly so that they will effectively carry you through a run.

# Calves

- Stretch your calves out by facing a wall and and propping your heel from your right leg on the ground with your toe on the wall.

- Push your body towards the wall to feel the stretch in your calf.

- Hold for 10 seconds and then switch legs.

# Quads

- Use a nearby wall for support or challenge your balance if you’re able.

- Bend your knee and grab the foot pulling it towards your glutes.

- Pull your quad back of the leg that is lifted and level your hips to bring your quad even with your other knee.

- Hold for ten seconds and then switch to your other leg. Repeat stretch on each leg as needed.

# Arms

- Bring your left arm across your body and use your right arm to hook under your left elbow.

- With your right arm pull your left arm towards your body and over to the right. Hold for 10 seconds.

- Then move your left arm back to the left side and move your elbow pointing up next to the side of your head.

- With your right hand grab your elbow and pull your left arm back towards your back. Hold for 10 seconds.

- Switch sides and do both moves.

# Hips

- To stretch out your hips go down into a lunge position.

- From standing step your left leg back and drop your left knee towards the ground.

- Sink low to where you can feel a stretch and push your left hip even with your right. Push forward into your left hip.

- Hold for 10 seconds then switch sides.

# Leg Kicks

- Start by kicking your right leg up to about hip level or to where you can feel a stretch.

- Then do the same for your left leg and alternate for 20 kicks total.