What stretching exercises should you do before running?

In this era, many people like running very much. Running is a way to keep fit and lose weight at the same time. But do you know that we should do some stretching exercises before running to improve the flexibility of our joints, relieve muscle stiffness, and prepare ourselves mentally for the next exercise? So what kind of stretching exercises should we do before running? Let’s take a look at the detailed introduction below.

1. Calf stretch. The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running.

How to do it: Spread your arms apart and press them against the wall. Spread your legs, one in front and the other behind; bend the front leg, straighten the back leg, and stretch both feet forward; place the back heel on the ground; feel the calf muscles stretching, hold for 15-30 seconds; switch legs.

2. Ligament stretching. The hamstrings, or leg tendons, are located at the back of the thigh, running from the pelvis to the calf. They are very easy to be injured, so stretching the hamstrings is also very important.

Method: Cross your legs with your feet close together; bend over and straighten your knees; try to touch your feet with your hands or press your body against your legs; hold for 15-30 seconds; switch legs.

3. Hip flexor stretch. During running, part of the power to lift your legs comes from the strength of your hip flexors, so this part of the muscles also needs to be well stretched after running.

Method: Spread your legs, one in front and one behind; point your feet forward and keep your body upright; press your thighs with your hands while moving your hips forward until you feel a stretch in the front of your hips and above your back thigh; hold for 15-30 seconds; switch legs.

4. Quadriceps (front thigh muscles).

How to do it: Stand upright, lift your left foot and place it behind you, grab your left foot with your left hand; keep your knees as close together as possible; use your left hand to slowly pull your left foot toward your hips until you feel a stretch in your quadriceps; hold for 15-30 seconds; switch legs.

The above introduces some stretching movements. Those who are interested can try them by themselves. These movements are relatively simple. Sufficient stretching exercises can make blood flow to the muscles of our body and better prevent us from getting injured. Therefore, everyone must pay attention to stretching exercises before running to protect themselves.