Stretching
Rules
- Don’t engage in static stretching before a run, rather do dynamic stretching
- At the end of the run, take 3+ minutes of easy jog to cool down.
- After a run, hold each stretch for 30-45 seconds; repeat once or twice on each side. Do not force it, you should feel mild tension but not pain.
- Ease into each stretch; don’t bounce or force it
- Try to relax your muscles while holding the stretch!
- Breath deeply while you stretch. With each exhale, you can try to gently stretch the muscle a bit more.
Stretch routine
- Lying hamstring stretch
- Lying gluteal stretch
- Groin stretch
- Straight leg calf stretch
- Hip flexor stretch
- Downward dog
- Standing quadriceps stretch
Stretches to avoid
See stretches you shouldn’t do:
- Sit-and-reach stretches before running
- Stretching to prevent muscle injuries
- Stretching to prevent soreness
- Stretching before strength training with weights
- “Ballistic” stretching/Bouncing