Skipping warm-up sessions or pre-run stretches can increase the risk of workout injury. When you run with muscles that are not properly prepared may result in a muscle strain that keeps you off your feet for some days, weeks, or even months. Many reports show that 50% of people who run have injuries each year. Before running, you can walk or jog for 10 minutes that will help prepare your muscles. When you focus on stretching the major muscle group, then you will be using glutes, quads, hip flexors, and hamstring. Make sure you do not forget to move your back, abs, and calves or do some stretching exercise before running.
Some Stretching Exercise Before Running
The Best Pre-Run Stretches
Are you ready to run? Here you are going to read some of the best stretching exercises. However, it is not important to overstretch your body before a workout. Just take a stretch to the point where you feel discomfort, resistance, or not pain.
This stretch exercise not only loses up the major muscles but also simulates the forward motion of running. It is very easy to do; you just need to stand with your feet together and then take your right foot forward. Bend the forward knee to the 90 degree and back knee to touch the ground. Stay in this position for few seconds and take your foot back. You need to do the same thing with the left leg as well; continue this way for about 10 lunges.
Side stretch is another stretching exercise before running. Take your arms over your head, keep your abdominals tight, lean to the right, and bend at the waist. Hold your body in this position for a few seconds and then lean to the left. You should do this movement dynamically and hold for one or two breaths on each side before switching.
Your hips tolerate so much force while you are running so that opening up the muscles and joints of this area before hitting the pavement may help prevent injury. It is very easy to do a hip circle. Stand straight and keep your hand on your hips and your feet hip-width apart. Circle your hips in one direction until you are hula hooping. You should make a wider circle and wider until you are working your full range of motion. You need to repeat this 6 to 10 rotation in one direction and then switch direction.
Standing Quad Stretch
When you do quad stretching exercise before running, then you can support the wall to maintain balance. Bend your right knee and grab your ankle from the outside. Pull your foot in toward your right buttock through your hand and hold it there for a count of 10. Make sure you keep your head and should align and your torso upright your hips. Repeat this 3 to 5 times before switching other sides.
Stretching exercise before running may help you improve flexibility and prevent stiffness and pain. However, if you do gentle stretching after a run, then it helps reduce soreness and tight muscles. Runners should make sure to stretch all muscles, such as the lower back, legs, and hips.