Running Stretches (pre & post-run) + Tips

Hey everyone! I am finally sharing a fitness post with you today about one of my favorite forms of exercise: running! 2 years ago I never thought I would be a runner, especially not long-distance, but here I am today with a new passion towards it. It definitely took a lot of hard work and determination to convince myself over the years to keep up my running and on those days when I didn't feel like moving, to get up and go for a run. Afterwards, I would also feel so great knowing that I got my run in and took a step in the right direction. If you want to be a runner but don't know how or where to start, start by going outside or even on the treadmill just 2 times a week and going for a walk/jog. A great way to begin long-distance running/building up your endurance is to mix light jogging into walks. Continue this pattern of walk, run, walk, run and soon you will feel yourself being able to run longer and taking less walking breaks in between. An important step to keep in mind when beginning this long process is to not get angry at yourself if one day you feel really slow or can only jog for a couple of minutes. It all takes time and some days are going to be better than others. Also, just running won't get you very far and you will find yourself starting to plateau at a certain distance and pace. This is because you should also be doing another form of exercise and strength training to build up your muscles required for great and easy running! This can be either swimming, dancing, walking, biking, etc! Lastly, don't forget to add in some stretching with this plan to keep your muscles loose and prevent injuries.

This brings me to the topic of todays post: stretches! I am going to share with you a variety of stretches that you should complete before and after your runs. A very common mistake made when people stretch before runs is they think 'stretching' just means static, slow stretches. However, before your run you should be doing more of a warmup including dynamic stretches to get your body warm and prepare your muscles for the hardships of a long run. So basically how it goes is: pre-runs=dynamic stretching and post-runs=static stretching! Let's begin with a circuit of dynamic stretches to complete before you begin a run. It is super important to take the time to do these stretches even when you think they seem pointless because you can seriously pull a muscle or injure yourself-especially with running because it is so much pounding on your body. This circuit is super quick and takes literally 8 minutes or less. Each exercise should be done approximately across a long strip of ground either in your house or outside. It doesn't matter too much how far you do the exercise but how well you are completing it. Also, remember that these should not be rushed through, you should be doing each one with control and precision it's not meant to be a cardio warmup!! PS: my whole running outfit is from Nike :)

Dynamic Stretching: Pre-run

1. Walking Lunges

TIP:

Make sure your knee is always parallel to your ankle and not bending over it!

2. High Skipping Hops

In the picture I am not off the ground because I wanted to show you the correct form, but make sure you are pushing off the ground and exploding up into the air with energy and control.

TIP:

Remember to be jumping HIGH off the ground not straight forward and low. You should always have a straight back and engaged core throughout this dynamic stretching exercise.

3. Side Hip Taps

This next exercise looks kinda complicated, but basically all you're doing is lifting one leg up-bent with your foot to the side. Then, your opposite hand touches your opposite foot. You should be working towards having your foot in line with your knee and hip-level, without bending your upper body forwards/backwards. The only part of your body that should be moving throughout this exercise is your legs!

4. High Knees

Driving forward in a run keeping your back straight and lifting your knees up to your chest. It should take longer to get to the other side so don't rush it by throwing yourself forward and just barely lifting your legs. It was hard to catch me in the full high-knees position but the second image shows what it should look like better :)

5. Butt Kickers

Similar to high knees except this time the movement is reverse and to the back!

6. Walking Toe Touches

Keep your heel on the ground and your toe lifting towards the sky. Make sure your legs are both completely straight-if this means you can't touch your toe then reach for your knee!

7. Side Stretch (to help prevent stitches while running)!

Basic stretches to the side reaching out and keeping your arm behind your head. Finish with a stretch to the sky to open up all your muscles.

Static Stretches: Post-run

1. Achilles Pull Back

Stand with your hands facing a wall or just anything to hold onto. Move your feet away from the wall so that your heels aren't touching but your legs are still pressing straight and into the ground. Bend one knee feeling a deeper stretch in the opposite achilles. Repeat on the other side and then once more with both knees bent.

2. Side Lunge

Lunge out to the side, hold for a couple counts and then turn the foot that it is straight, up towards the sky in a flexed position. This will give you a more thorough stretch in your inner thighs.

3. Front lunge

4. Toe Touch (Parallel and Wide)

Reach for your toes 5 times. Each time take 3 deep breaths, during each exhale try to reach further down towards your toes feeling the stretch in your hamstrings.

5. Hip Crossover

Stand to the side with one hand holding onto something for support and balance. Take the leg that is closest to the wall and cross over your knee similar to the position in the 'side hip taps'. Then bend the bottom knee down; you should feel a strong stretch on the side of your crossed over leg.

Proper Running Form Tips

• Keep your arms a little less than 90 degrees and make sure your back arm is pressing past your body


• Your hands should be clenching lightly in a fist, rather than squeezing or letting them droop to the ground


• Try running lightly on your toes rather than pounding down with flat feet wasting energy


• Don't lean too far forward or back, keep your body straight with a slight bend forward for speed

 

I really hope you guys enjoyed this running post! Let me know if you want me to possibly create a training plan for beginners working up to a 5k, 10k, etc! Thank you guys and stay tuned next week for hopefully another double-posting week consisting of a haul and an exciting halloween-themed post :) 🎃

BTW: I know the first paragraph looked long and you probably thought it was just one of my lengthy introductions telling you about the post...but this time I would really take the time to read it because I share with you my thoughts and also a lot of tips and helpful information to you about becoming a runner!