{"id":22264,"date":"2021-05-07T19:07:11","date_gmt":"2021-05-07T19:07:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22264"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-stretch-before-running","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/","title":{"rendered":"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Why_Stretch_Before_Running\" >Why Stretch Before Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#How_To_Stretch_Before_Running\" >How To Stretch Before Running?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Kneeling_Hip_Flexor_Stretch\" >The Kneeling Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Seated_Hamstring_Stretch\" >The Seated Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Ankle_Mobility_Heel_Lifts\" >The Ankle Mobility Heel Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Quadriceps_Stretch\" >Quadriceps Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Supine_Hamstring_Stretch\" >The Supine Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Toe_Touch\" >The Toe Touch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Forward_Lunge\" >The Forward Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#The_Wall_Push\" >The Wall Push<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#How_To_Properly_Stretch_Before_Running\" >How To Properly Stretch Before Running?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Holding_Your_Stretch\" >Holding Your Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Stretching_After_Warming-Up\" >Stretching After Warming-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Breath_Control\" >Breath Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Stretching_To_The_Point_Of_Comfort\" >Stretching To The Point Of Comfort<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Stretching_Both_Sides\" >Stretching Both Sides<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Maintaining_The_Correct_Form\" >Maintaining The Correct Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#Targeting_Different_Muscles\" >Targeting Different Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Running is one of the many aerobic exercises that quite a few people are embracing these days due to its great health benefits. Not only can it help you burn calories faster, improve your cardiovascular health, but also help you with weight loss. Upon this out, most people have dove headlong into the field. The one problem with this is that most people tend to forget to stretch before they run. This can result in various injuries. For this the reason, doctors and fitness gurus recommend stretching before warming up and running. Below is a detailed guide that unlocks the mechanics on how to stretch before running.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this read, we want to discuss some of the best stretches for runners. We will look at their benefits, the muscles they target, and how to <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">perform them accurately<\/a>. What follows are simple routines that can help you improve your flexibility as well as your endurance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Stretch_Before_Running\"><\/span><b>Why Stretch Before Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is one of the most overlooked parts of a <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\">workout<\/a>. The few people who do stretch believe that you are only supposed to do it after exercising. However, experts acknowledge that you need to stretch both before and after a workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good thing about stretching is that it lowers your risk of injuries and helps prevent muscle tightness (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching-routine\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Experts also reveal that it improves your range of motion and boosts blood flow to your muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching-routine\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-stretches\/\">Beginner Stretches To Level Up Your Stretching Game<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199.png\" alt=\"how to stretch before running\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Stretch_Before_Running\"><\/span><b>How To Stretch Before Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most of us are tempted to start an activity, such as running without <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">stretching<\/a>. The problem with this is that as we begin the activity, we make most of our muscles forcefully move. Perhaps we forget that when we forcefully move our muscles, we increase our risk of injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that running works most of your muscles, and not only the ones in your legs. For example, it also targets your feet and back muscles. Note that you should prepare these muscles too by properly stretching them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could do any one of a number of stretches, but since you are running, focus on stretches designed for runners. These will primarily target all the involved muscles during a run, including your quads, lower back, feet, ankles, and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be of great help if you involved a trainer, especially if it is your first time trying out a stretching program. They will tailor a stretching program to suit your beginner fitness level. Similarly, they will guide you on how to perform each stretch properly. Without further ado, let us dive straight into the best stretches to do before running.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg\" alt=\"how to stretch before running\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Kneeling_Hip_Flexor_Stretch\"><\/span><b>The Kneeling Hip Flexor Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Hip flexors<\/span><\/p>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0The kneeling hip flexor <a href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\">stretch<\/a> targets the hip flexors of both runners and athletes. Hip flexors refer to the muscles around the region where your thighs meet the torso (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It would help if you exercised these muscles before running because they tend to be stiff, leading to lower back and hip pain (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0Here is a guide on how to do this exercise (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position, with your back straight, arms hanging by your sides, and facing directly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide the right foot behind your body and kneel on the right knee at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest both hands on your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean your upper body forward and slowly straighten your right hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly pull the right foot back towards your body and stand. Repeat until you feel you have stretched enough on this side before switching sides and repeating.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Seated_Hamstring_Stretch\"><\/span><b>The Seated Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Hamstrings<\/span><\/p>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0Hamstrings are vital muscles that are significantly activated when running. They refer to the muscles running up the back of your thighs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). They connect to the calves, gluteal muscles, and hip flexors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with the hip flexors, these muscles tend to be tight, especially when they are not stretched or put to work. If you run before <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">stretching<\/a> them, you may end up with lower back or knee pain (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Always stretch them to increase flexibility in this area, making running comfortable and more manageable.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0Below are the steps to help you do a seated hamstring stretch (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and extend your right leg to the front.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold your left leg with its knee on the floor. Make sure that your left foot is touching the inside of your right thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto your right foot, ankle, or lower leg. It all depends on how flexible you are. Hold on to the part that you feel enables you to stretch the back of your leg fully.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for half a minute before releasing and returning to the initial sitting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your other leg.<\/span><\/li>\n<\/ol>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\">set this plan in motion<\/a>!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg\" alt=\"how to stretch before running\" width=\"1920\" height=\"1080\" \/><\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Ankle_Mobility_Heel_Lifts\"><\/span><b>The Ankle Mobility Heel Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Ankles<\/span><\/p>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0Most runners, and especially beginners, also forget to <a href=\"https:\/\/betterme.world\/articles\/stretch-marks-from-weight-loss\/\">stretch their ankles<\/a>. Remember that your ankles play a vital role when running by stabilizing your feet and propelling your body forward (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These small joints are highly vulnerable to injuries. You can sprain your ankle, especially if you are running on an uneven surface. This may happen as well when you twist your ankle while running (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321807#causes-of-sprains\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, you could injure your ankle and sustain a strain when you are running (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321807#causes-of-sprains\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You ought to avoid sustaining either a sprain or strain while running by first stretching your ankles and other leg muscles.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0Below is the step-by-step guide on how to improve your ankle mobility using this exercise (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your arms on your hips and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start rising on the balls of your feet. Try as much as possible not to lock your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for a couple of seconds when you are resting on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels on the back on the floor before raising them again to complete another rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this exercise three times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps_Stretch\"><\/span><b>Quadriceps Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Quadriceps (quads)<\/span><\/p>\n<p><b>Benefits:<\/b><span style=\"font-weight: 400;\">\u00a0Runners must also <a href=\"https:\/\/betterme.world\/articles\/stretching-for-weight-loss\/\">stretch<\/a> their quads before they start with their activities on the track. Quads refer to the muscles that run along the front of your thigh. If you ignore stretching this area, you might end up with a pulled quad resulting from the sudden forceful leg movements (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322812\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main symptoms of a pulled quad are swelling, bruising, pain, loss of strength, and ability to move (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322812\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0You can avoid all these problems by performing a quadriceps stretch before you run.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0All you have to do is (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/stretching\/sls-20076840?s=4#:~:text=Your%20quadriceps%20muscle%20runs%20along,the%20front%20of%20your%20thigh.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand close to a wall or a piece of steady equipment for added support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp your right ankle using your right hand. Extend your left arm to the wall or a sturdy object to help you gain stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull the right heel up and back until you feel the muscles in the front of your right thigh stretch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten and engage your abdominal muscles when pulling your right heel. Make sure your stomach is not sagging outward but instead is actively engaged. Remember also to keep your knees close together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pause for 30 or 60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3822.png\" alt=\"how to stretch before running\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Supine_Hamstring_Stretch\"><\/span><b>The Supine Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Hamstrings<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Another great exercise to help you <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-feel-good\/\">stretch<\/a> your hamstrings before a run is the supine hamstring stretch. If done correctly, this stretch will fight tightness in your hamstrings and help you avoid injuries.\u00a0<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">To stretch using this exercise, follow these steps (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/stretching-routine\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the floor with your back firmly pressed on the floor. Keep your back straight and let your head face towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend both knees and then gently straighten your left leg upward such that it creates a 90-degree angle with the floor. Do not bend your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both hands behind your left leg and start to pull it towards your head slowly. If this proves difficult, use a towel or a blanket and loop it around the leg. Hold both ends of the towel or blanket and then start to lower the raised leg towards your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to bring this leg as close as you can to your forehead. Hold this position for 30 seconds and then release it and place it on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds, and then repeat the process on your other leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for at least four rounds.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">Yoga Poses For Hips: Giving Your Lower Body A Good Stretch!<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Toe_Touch\"><\/span><b>The Toe Touch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:<\/b><span style=\"font-weight: 400;\">\u00a0Calves<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The toe touch ranks among one of the best hamstring and warm-up stretches. It is a pretty easy and effective stretch to perform before running. However, you need to be cautious of its form as it may result in back pain if incorrectly done.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0To perform a toe touch, all you ought to do is (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet placed close together. As a viable option, you can choose to set them shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips, and then slowly lower your head down towards your knees. Try to keep your back straight when you are doing this movement. Similarly, remember to keep your knees straight and never locked at any one point.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch out fingers and let them try to grasp onto your toes. Relax your neck and breathe normally.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for at least 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise to the starting position and then repeat. You can do this for as long as you like or until your back leg muscles stretch.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4431.png\" alt=\"how to stretch before running\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Forward_Lunge\"><\/span><b>The Forward Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:\u00a0<\/b><span style=\"font-weight: 400;\">Leg Muscles<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The forward lunge is another ideal stretching exercise for any runner or athlete. It eliminates tightness in <a href=\"https:\/\/betterme.world\/articles\/stretch-routines-for-dancers\/\">your leg muscles<\/a>, which will adequately prepare them for your evening or morning run. It also targets your glute muscles, which might explain why it is a great exercise to sculpt your butt.\u00a0<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">To perform this stretch, all you need to do is (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/stretching-routine\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your arms resting on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward using your left leg. Slowly lower your hips which will make your knees bend. Make sure that you bend both legs at least at a 90-degree angle. Additionally, remember to also keep your back and spine straight throughout this movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not rest your right knee on the floor. Instead, let it rest a few inches from the ground. Hold this position for thirty seconds and then return to the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for ten seconds before repeating the movement on your other leg. Alternatively, you can complete all the reps on one leg before switching to the other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete at least three rounds or three reps on each leg.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Wall_Push\"><\/span><b>The Wall Push<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target:\u00a0<\/b><span style=\"font-weight: 400;\">Calves<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">If you run without stretching, you are prone to get tight calves. Tight calves will eventually lead to heel pain caused by plantar fasciitis or inflammation of the plantar fascia (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/181453\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It occurs when the plantar fascia is stretched too far, leading to inflammation in its soft tissue fibers (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/181453\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0You can avoid this inflammation by stretching your calves with the wall push stretching exercise. You can perform this exercise both before and after running.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">To stretch out tight calves using the wall push, do the following (<\/span><a href=\"https:\/\/www.webmd.com\/arthritis\/features\/webmd-presents-arthritis-therapy-in-motion-stretching\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and in front of a wall. Make sure that you are standing at least arm\u2019s length away from the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both hands on the wall. Make sure they are fully stretched and that they are shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step backward using your right foot. Remember to keep your back straight and your head facing the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press both hands into the wall and both heels into the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will feel a deep stretch in your right calf. Remember to only stretch to the point you are comfortable. Stop if you experience any pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for half a minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring the right foot back towards your body and into a standing position. Stretch another two or three times on this foot before switching sides,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\">Start using our app<\/a> to stay on track and hold yourself accountable!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-6.jpg\" alt=\"how to stretch \" width=\"1920\" height=\"1080\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Properly_Stretch_Before_Running\"><\/span><b>How To Properly Stretch Before Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is so much more to stretching than just identifying the best stretches for runners. You might have the best stretching program but still, end up sustaining injuries or not warming up or stretching adequately before a run. Other factors come into play, which means that you also need to take them into account while stretching. Below are some of these aspects that you need to consider:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Holding_Your_Stretch\"><\/span><b>Holding Your Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people follow the instructions of various stretches but miss the importance of maintaining a stance for the indicated timeline. Perhaps their idea is to race through the stretches so that they can go straight to their run. Remember that this will cost you as you will still have various tight muscles. With that in mind, always hold your stretch for at least 15 to 30 seconds or the indicated period (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=175829\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stretching_After_Warming-Up\"><\/span><b>Stretching After Warming-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people mistake stretches for warm-up exercises. You will find them doing their stretches first and then diving straight into their aerobic activity. WebMD acknowledges that this is not right. The site advises individuals to always stretch after warming up (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/basics-stretch-your-fitness-limits#1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do not feel like doing any warm-up exercises, take a brisk walk lasting for about five minutes. The idea is to have your blood flowing to your muscles before stretching them and running (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/basics-stretch-your-fitness-limits#1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is essential if you are performing a dynamic stretch program (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/new-ideas-on-proper-stretching-techniques#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a program includes dynamic stretches, which tend to have slow and controlled movements. In such stretches, you do not remain still or hold a stretch (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/new-ideas-on-proper-stretching-techniques#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Breath_Control\"><\/span><b>Breath Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like with any other exercise, a proper stretch will also guide you on breathing during the movement. Some will require you to breathe deeply, while other stretches will require you to breathe normally. Make sure you stick to the provided breath control technique for a greater sense of well-being during the stretch (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19391.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg\" alt=\"how to stretch \" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stretching_To_The_Point_Of_Comfort\"><\/span><b>Stretching To The Point Of Comfort<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are times you will feel like over-stretching to discover how far you can extend your arm, leg, or so forth. This might sound like a good idea, but it is not. Whenever you stretch beyond your comfort zone, you risk experiencing pain and sustaining injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The last thing you want is pain of any kind, especially with dynamic stretches, and before running. Stop stretching whenever you experience pain or find yourself making funny or ugly faces. This will show that your muscles are contracting because you are stretching them beyond what they can handle (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/new-ideas-on-proper-stretching-techniques#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stretching_Both_Sides\"><\/span><b>Stretching Both Sides<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may, at times forget to stretch one side, especially if you woke up late and are racing against time. This can only work out the muscles on one side. Be keen to this fact as it will help you remember to stretch the muscles on both sides of your body (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=205878\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Maintaining_The_Correct_Form\"><\/span><b>Maintaining The Correct Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You must follow the instructions of a stretch to the latter for it to work. Do not go about adding your steps, skipping some, or modifying some of them. For example, do not incorporate a bounce where it is not indicated. A bounce may make you tear a muscle, which might cost you your upcoming race, especially if you were training for one (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=205878\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Stick to the provided guide.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Targeting_Different_Muscles\"><\/span><b>Targeting Different Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The idea is to stretch all the leg muscles and lower back muscles. Noting this, do not focus on exercises that focus on one area, such as your hamstrings. Instead, create a stretching program that focuses on different muscle groups. Make sure it targets your quads, calves, lower back, hamstrings, ankles, feet, and so forth. This would be a great reason to ask for help from a professional when crafting your stretching workout program. They are more informed on the best exercises to perform depending on your fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stretch_Before_Running\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/stretching-routine\"><span style=\"font-weight: 400;\">Daily stretching routines: For beginners, runners, and more<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19391.htm\"><span style=\"font-weight: 400;\">Flexibility exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=175829\"><span style=\"font-weight: 400;\">Health Tips: Stretch Safely<\/span><\/a><span style=\"font-weight: 400;\"> (2013, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322812\"><span style=\"font-weight: 400;\">How long does it take to heal a pulled quad?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/new-ideas-on-proper-stretching-techniques#1\"><span style=\"font-weight: 400;\">New Ideas on Proper Stretching Techniques<\/span><\/a><span style=\"font-weight: 400;\"> (2010, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/stretching\/sls-20076840?s=4#:~:text=Your%20quadriceps%20muscle%20runs%20along,the%20front%20of%20your%20thigh.\"><span style=\"font-weight: 400;\">Slide show: A guide to basic stretches<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching-routine\"><span style=\"font-weight: 400;\">Stretch Your Limits: Feel-Good Stretching Routine<\/span><\/a><span style=\"font-weight: 400;\"> (2014, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=205878\"><span style=\"font-weight: 400;\">Stretches: the Forgotten Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicinenet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/basics-stretch-your-fitness-limits#1\"><span style=\"font-weight: 400;\">The Basics: Stretch Your Fitness Limits<\/span><\/a><span style=\"font-weight: 400;\"> (2009, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326799#seated-hamstring\"><span style=\"font-weight: 400;\">The best stretches for runners<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/arthritis\/features\/webmd-presents-arthritis-therapy-in-motion-stretching\"><span style=\"font-weight: 400;\">WebMD Presents: Arthritis-Therapy in Motion-Stretching<\/span><\/a><span style=\"font-weight: 400;\"> (2002, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321807#causes-of-sprains\"><span style=\"font-weight: 400;\">What is the difference between a sprain and a strain?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/181453\">Why do my heels hurt and what can I do about it?<\/a> (2018, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Running is one of the many aerobic exercises that quite a few people are embracing these days due to its great health benefits. Not only can it help you burn calories faster, improve your cardiovascular health, but also help you with weight loss. Upon this out, most people have dove headlong into the field. The [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":22270,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-22264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for some tips on how to stretch before running? Take a look at this guide and put our recommendations into practice.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead\" \/>\n<meta property=\"og:description\" content=\"Are you looking for some tips on how to stretch before running? Take a look at this guide and put our recommendations into practice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"639\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf\"},\"headline\":\"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\"},\"wordCount\":2982,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Running is one of the many aerobic exercises that quite a few people are embracing these days due to its great health benefits. Not only can it help you burn calories faster, improve your cardiovascular health, but also help you with weight loss. Upon this out, most people have dove headlong into the field. The one problem with this is that most people tend to forget to stretch before they run. This can result in various injuries. For this the reason, doctors and fitness gurus recommend stretching before warming up and running. Below is a detailed guide that unlocks the mechanics on how to stretch before running.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this read, we want to discuss some of the best stretches for runners. We will look at their benefits, the muscles they target, and how to <a href=\\\"https:\/\/betterme.world\/articles\/leg-stretches\/\\\">perform them accurately<\/a>. What follows are simple routines that can help you improve your flexibility as well as your endurance.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Stretch Before Running?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Stretching is one of the most overlooked parts of a <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\\\">workout<\/a>. The few people who do stretch believe that you are only supposed to do it after exercising. However, experts acknowledge that you need to stretch both before and after a workout.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good thing about stretching is that it lowers your risk of injuries and helps prevent muscle tightness (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching-routine\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Experts also reveal that it improves your range of motion and boosts blood flow to your muscles (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\",\"name\":\"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for some tips on how to stretch before running? 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She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead - BetterMe","description":"Are you looking for some tips on how to stretch before running? Take a look at this guide and put our recommendations into practice.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/","og_locale":"en_US","og_type":"article","og_title":"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead","og_description":"Are you looking for some tips on how to stretch before running? Take a look at this guide and put our recommendations into practice.","og_url":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":639,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf"},"headline":"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/"},"wordCount":2982,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Running is one of the many aerobic exercises that quite a few people are embracing these days due to its great health benefits. Not only can it help you burn calories faster, improve your cardiovascular health, but also help you with weight loss. Upon this out, most people have dove headlong into the field. The one problem with this is that most people tend to forget to stretch before they run. This can result in various injuries. For this the reason, doctors and fitness gurus recommend stretching before warming up and running. Below is a detailed guide that unlocks the mechanics on how to stretch before running.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this read, we want to discuss some of the best stretches for runners. We will look at their benefits, the muscles they target, and how to <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">perform them accurately<\/a>. What follows are simple routines that can help you improve your flexibility as well as your endurance.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Stretch Before Running?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Stretching is one of the most overlooked parts of a <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\">workout<\/a>. The few people who do stretch believe that you are only supposed to do it after exercising. However, experts acknowledge that you need to stretch both before and after a workout.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good thing about stretching is that it lowers your risk of injuries and helps prevent muscle tightness (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching-routine\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Experts also reveal that it improves your range of motion and boosts blood flow to your muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/feel-good-stretching- ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/","url":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/","name":"How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_307030718.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for some tips on how to stretch before running? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/22264","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=22264"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/22264\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/22270"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=22264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=22264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=22264"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=22264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}