How to Stretch Before Running

How to Stretch Before Running

Running

Running is a great way to promote physical health, enhance the function of the cardiovascular and circulatory systems, and boost metabolism. It also aids in weight management and improves qualities such as speed, endurance, agility, and coordination. However, running often comes with the risk of injuries like ankle twists. To reduce and prevent sports-related injuries while running, it's advisable to incorporate some stretching exercises before and after your run.

Stand upright and perform squats by bending your knees to stretch leg muscles, holding for 5 to 10 seconds.

Extend both arms horizontally and sway them from side to side to stretch shoulder muscles, holding for 5 to 10 seconds.

Grip one elbow with the opposite hand behind your head and lean to the same side to stretch shoulder and waist muscles, holding for 5 to 10 seconds.

Raise both arms overhead to stretch upper arm muscles, holding for 5 to 10 seconds.

Extend one leg forward in a stepping position, with the foot lifted 8 centimeters off the ground and toes pointing upwards. Hold for 10 seconds.

Lift one leg and draw a horizontal figure-eight shape in the air, ensuring that the upper half of the "8" is in front of your body and the lower half is behind it.

Bend the right knee at a 90° angle and continuously extend the hip joint forward to stretch the waist and abdomen.

Spread your legs apart to each side of your body and reach for one foot with both hands to stretch waist and leg muscles, holding for 5 to 10 seconds.

While contracting your body, slide both hands down along your thighs to your knees and apply some pressure in that direction.

Take a step to one side with one foot to stretch the leg and ankle muscles of that side, holding for 5 to 10 seconds.

Squat with one leg bent at a 90° angle and the other leg extended backward, pushing down on the hips to stretch the groin and leg muscles, holding for 5 to 10 seconds.