More Pre And Post Running Stretching Exercises

Doing some pre and post running stretching exercises will build up your flexibility to help you prevent running injuries and improve your running performance. Incorporate some pre running stretching exercises into your warm-up before you run.

Right after your work out, your body is warm and pliable. You now have an increased range of motion. This is the best time and opportunity for post running stretching to work on your flexibility without your muscles tightening.

Doing a variety of different stretching exercises will keep your body challenged and help you enjoy your flexibility routine. Here are more stretching exercises to add to your pre and post running stretching routine.

Stretching Exercises For Runners

1) Shoulder And Arm Stretch

Stand with your feet as wide as your hips.

Relax and hang your arms down beside your body.

Raise one arm as if you are trying to reach the ceiling.

The other arm remains hanging down.

Hold this position for 15 seconds.

Drop your arm back down. Repeat.

Change to your alternate arm.

Repeat the exercise.

Do three to five repetitions.

2) Upper Back Stretch

Stand up straight, knees slightly bent, feet placed even with your hips, and toes pointed forward.

Extend both your arms, forming a 90-degree between your body and arms.

Bring your arms forward until they point directly out in front of you.

Clasp your hands together, palms facing forward, and hold. You will feel the stretch in your upper back. Hold the stretch for six to eight seconds. You can also do this stretch while sitting upright in a straight chair.

3) Chest Stretch

Stand up straight, slightly bent at the knees. Place your feet even with your hips, toes pointing forward.

Place your arms behind your back.

Keeping your shoulders level, clasp your hands together and hold.

Breathe in through your nose, then exhale out of your mouth while holding this stretch for six to eight seconds.

4) Arm Circles

Stand with your arms at a 90-degree angle from your body, palms facing forward. Your body will form a T.

Begin bg making small circles with your hands, then increase the size of the circles until you are using your complete arms’ range of motion. Complete 10 circles.

Repeat with your palms facing back.

Repeat the stretch by reversing (moving backward) the direction of your arm circles.

5) Groin Stretch

The groin stretch must be stretched every workout. Being the groin stretch by sitting on the floor with the soles of your feet together, your back straight, your head up, and your elbows on the insides of your knees.

Place your arms across your legs and grab your feet, then slowly push down on the inside of your knees with your elbows. Feel the stretch along the insides of your thighs. Hold for 10 to 15 seconds.

Repeat the stretch six to eight times.

6) Cat/Middle Back Stretch

Kneel and place your hands and knees on the floor.

Gently begin arching your back, rolling your shoulders forward and forming a “cat arch” with your back.

You should feel the stretch in your back. Hold for 8 to 10 seconds.

Repeat five times.

7) Back Relaxation – Child Position

This is an excellent stretch exercise which relaxes the lower back muscles.

Sit on the floor, placing the shin area of your leg down.

Slowly bend your body down on top of your lower leg, curling yourself into a ball, as small as possible. Hold for six to eight seconds.

Iliotibial (IT) Band Stretch

Sit with your leg bent and crossed over your straightened opposite leg, placing your foot near the knee of the opposite leg. Keep your other leg straight on the floor.

Place the elbow of your opposite arm outside the leg with the bent knee. Slowly push your bent leg toward the opposite shoulder. You should feel the stretch along the side of your hip. Hold for 10 to 15 seconds.

Repeat six to eight times.

Repeat three times.

9) Bent- Leg Hamstring Stretch

Sit with your leg straight and your other leg bent, with you foot at the knee of the opposite leg.

With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold for 10 to 15 seconds.

Repeat six to eight times.

10) Plantar Fascia Stretch

Place your hands on a wall and then place one foot on the wall. Touch the toe to the wall. Your toe should form a 45-degree angle with the wall.

Lean into the wall with your upper body and hip area. You should feel the stretch both in the bottom of your foot and the Achilles area. Hold for six to eight seconds.