Most Effective Stretches Before a Run

It’s so important to properly warm up before a run to avoid injuries. There are some simple stretches you can do to get your body prepared to go on a run.

Low Lunge: From Downward-Facing Dog position, exhale and step your left foot forward between your hands, aligning the left knee over the heel. Then lower your right knee to the floor and, keeping the left knee fixed in place, slide the right back until you feel a comfortable stretch in the right front thigh and groin. Turn the top of your right foot to the floor and push up onto your right toes if it feels comfortable.

Quad Stretch: Stand up straight and position your feet next to each other. Lift your left foot behind your left glute and wrap your hand around the top of your foot. Pull the top of your foot and press your heel against your glute. Stop when you feel tension in your left quad and hold for 10 to 15 seconds. Stretch your right quad the same way. Repeat this stretch six to eight times with each leg.

Ankle Circles: Strong ankles are an important part of a healthy lower body. To perform ankle circles, Lie down flat on your back with your feet on the floor and your knees bent. Lift one leg and stretch it above your body. Rotate the ankle clockwise for 10 seconds, then counter-clockwise for another 10 seconds. Repeat this with the other leg as well. Do 2 sets of 10 seconds on each leg daily for best results.

Always be sure to work up slowly to a run and to do a cool down to avoid running injuries.

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