What are some good stretches to do before a run?

Answer 1

First things first, when you are stretching, NEVER bounce. IT used to be the practice to bounce, with the idea that it helped to ease the muscles into it. Thius is a bad practice and can lead to pulls and strains.

Now then:
Bend over and place your hands on your thighs, just above your knees. Now, keep bending until you feel the stretch in the back of your calves. Stretch ONLY until you feel the pull, and it becomes difficult to stretcj. Then back off slightly and hold it for a count of 10. Repeat 3-5 times.

Put your right leg over your left and repeat.
Now left over right.

Sit on the floor with your legs straight out in front of you. Now try to touch your toes. Same as with the previous stretches: hold it until it becomes difficult, and then back off slightly and hold.

While sitting, place one foot behind you. Bend your knee, and point your foot towards your back. Now, lean backewards until you feel the stretch in the front of your leg. Same as the other stretches... hold 10 seconds. Repeat 3-5 times each leg.

Stand in front of a wall, so that you can place your hands flat on the surface. Now, lean into the wall,and place one foot behind the other as if you are attempting to push the wall over. When you feel the stretch in the back of your legs, hold to 10. Repeat both legs 3-5 times.

Lift your arms above your head and grab one wrist with the other hand (it doesn't matter which). Pull your arms behind your head until you feel the pull in your arms. For extra stretching, lean back and feel it in your abdomen.

Same exercise, tilt right and then left.

Put your right arm over your chest, and place it in the crook of your bent left arm. Pull your right with your left, until you fdeel the pull in your chest.
Repeat with both arms 3-5 times.

Answer 2

Here are some interesting articles for you:

http://www.runnersworld.com/article/0,5033,s6-51-184-0-260,00.html

http://www.runnersworld.com/article/0,5033,s6-197-200-0-7001,00.html

Believe it or not, I rarely stretch before a run. I usually warm up -- some easy running before I go all out. For instance, my pre race warm up includes about 10 minutes of easy running, following my some stretches for anything that feels tight. There's some thought that says that stretching before you warm up could actually make you more susceptible to running injuries.

After a run, however, I do some stretching if I feel an area is particularly tight. In addition, I do some basic stretching before going to bed.

Check out http://www.runnersworld.com for more stretching diagrams and articles.

Good luck.

Answer 3

Stretch legs, arms, and do some sitps for core.