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Try these pre- and post-run stretches to stay strong and injury-free.
7 Mar 2016 When it comes to stretching for runners, there's a lot of conflicting information out there. When I first started running in high school, I was taught to perform a series of static stretches before every run. This is extremely common, and conventional wisdom would suggest this is what everyone should be doing.

21 Aug 2014 Remember: Don't stretch cold muscles. Do stretch lightly before speedwork, after a 10-minute warm-up jog. Ease into each stretch: don't bounce or force it. Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.
Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. These stretches are best done after exercising, when your muscles are warm and more elastic. Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.
24 Oct 2014 If you look around at the start of a running race or at a park where there are runners, you're likely to see a variety of warmup routines. Some may be doing the classic calf stretch, while others are jumping in place and kicking their butts. But what is the best way to warm up before a run or race? Good question
12 Apr 2017 Nothing can derail your fitness goals like an injury. Running with muscles that are cold and not properly stretched can result in a muscle strain that keeps you off your feet -- and off the road or trail -- for days, weeks, or even months. Starting your run with a 5- to 10-minute jog followed by stretching helps
This is a guide to stretching prepared by Jane Wake, a top fitness professional. Jane works with. ActionAid to enhance your running experience however we cannot be held responsible for any injuries you may have. Please consult your doctor if you have any concerns at all. As adults we can lose up to 30% of our flexibility
24 Jan 2017 To stretch your calf muscles: Stand with your right foot behind your left. Bend your left leg forward while keeping your right leg straight. Be sure not to bend the right knee and to keep your right foot firmly on the ground, pointing straight ahead. Straighten your back and hold the pose for at least 30 seconds.
The Well Guide makes it easy to get started, get inspired and stay on track. Starting a new running habit doesn't have to be hard — all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. .. If you don't have time to stretch or warm up before you run, don't worry about it.

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March 2018