You need to stretch before you run even if your intention is just to go jogging at a light pace. You will not have to spend more than 5 minutes on this preparation, which is basically focused on the lower body. In the routine that we propose, we introduce an exercise to protect the back, which suffers in this high-impact activity that is running. Remember that stretching is essential to prevent injuries. we offer you some tips on how to stretch before running.
Steps to follow:
1. Protecting your back is one of the benefits you’ll get from stretching before you run. As you know, running is a high-impact activity in which some parts of the body can become overloaded if you don’t prepare properly. For the lower back, what you should do is, while standing, make the movement as if you were going to sit on a chair, but staying halfway. Hold the pose for about 20 seconds and do 5 repetitions.
2. Working with the Achilles tendon is essential when stretching before running. It is a very simple exercise, especially if you compare it with the protection that you will have in this delicate part that, if it is damaged, can give you many problems practicing sports again.
Stand in front of a wall and lean against it, supporting your forearms. Now, throw your right leg back as far as you can, without bending it and stepping on the ground with the entire sole of your foot. You’ll feel how your calf and Achilles tendon pull. Hold 20 seconds and do 2 reps on each leg.
3. It is also convenient that you stretch your thighs before running. To do this, stand up, bend your right leg behind you and, helping yourself with your hand, bring your foot up to your buttock. Hold the position for about 15 seconds and do 3 repetitions with each leg. If you have a hard time keeping your balance, do this exercise next to a wall and rest the hand opposite the leg you are stretching on it.
4. This simple exercise routine will be enough for you to stretch before running. Of course, always do them gently, that is, without forcing too much and stopping immediately if you feel pain at any time.
5. It is very interesting that to prepare yourself before going out for a run, you do very short sprints, of 10 seconds maximum so that the body is in optimal conditions for jogging. You can even do them in your own home, before heading outside for a run.
6. Also, you can include some skipping in the preparation. It is about doing a short run but without advancing too much in each stride since the objective is to raise your knees as much as you can. It is a good previous exercise to activate the circulation and prepare the lower limbs to go running.