4 of 13

Write now Article Tools

Stretching before running is very important because your muscles are cold and it prevents you against injuries. Warming up your muscles before you start to run avoid you many problems during your run. Maybe you think : if I start slowly my muscles warm up very slowly and I have the same effect and I can do my run without all these exercises which I don't like.

You are right about the warming up effect because stretching before a run has no warming up effect and it is not a bad idea to start with walking or jogging 5 or ten minutes very slowly. In this case you can prevent also injuries during your stretching exercises.
An important reason for stretching before your run is to lengthen your muscles and to increase the local blood supply. It has also a positive effect on the quality and the flexibility of your movements. With relaxed muscles you can run easier and the risks for injuries of your joints are less than without these exercises.

Achilles tendon and infections of the calf muscles are injuries that often can be prevented by doing the right stretching exercises. Dynamic stretching exercises are most effective before a run. Some examples of such exercises are:
- joint rotations like : take a standing position and make rotations with your fingers, neck; knees, feet etc.
- mobility of your neck : all kinds of movements like by example turning your chin to your right shoulder and then to your left shoulder and repeat it several times
- make circle movements with your shoulder : move it up and down
- arm swings : make movements with your arms in all kind of directions
- leg swings : take a stand position with the weight on one leg and put your hand on the wall for balance and swing with your both legs in all kind of directions

Do these kinds of stretching for at least 10 minutes before you start to run and you will prevent a lot of problems. There are a lot more stretching exercises like relaxation exercises for the hamstrings and passive stretches of the hamstrings and some other muscles but these can better be done after your run.

Some exercises are recommended to do as well before as after the run like:
- stretching of the calf gastrocnemius (purpose feeling the stretch in the calf of the back leg)
- lower calf soleus (purpose :feeling the stretch in the lower calf of the back leg)
- hamstrings(purpose: feeling the stretch in the straight leg below your buttocks)
- quadriceps(purpose: feeling the stretch in the quad of your bend leg)

Some important tips on how to stretch are in the first place do it slowly and hold it on for at least 10 seconds before your run. Don't forget to stretch both sides and breath relaxed during the stretch.

If you pay attention on these tips you will avoid a lot of injuries.

Learn more about this author, Erik Van Tongerloo.
Click here to send this author comments or questions.

Add your voice

Know something about Why you should stretch before running?
We want to hear your view. Write now!