Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort. Essential Pre-Run Stretches. Look, we’re all guilty of doing a few toe touches or a quick quad stretch before a run and counting that as the warm-up. Post-run is a great time to stretch because your muscles will be warmed up. How to use this list: Each of the post-run stretches below (except Chest Stretch) is demonstrated by Jess Movold, Runner’s World+ run coach. Prevent workout injuries by warming up your muscles before every run or workout. These stretches are best done after exercising, when your muscles are warm and more elastic. Make them part of your post-run routine to help improve your flexibility, comfort, and performance. Learn about the most crucial muscle areas for runners, along with stretches to keep them healthy. As the world changes its work and fitness routines during a global pandemic, one tried and true activity has gained momentum above the rest: Running. You need a good pair of running shoes, some sweat-wicking clothing, and a bit of mental fortitude. But, in general, for most runners and most runs, I’d recommend to walk and build up to normal running pace. Skipping pre-run stretches or warm-up sessions is a recipe for a workout injury. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Stretching before you run can help prevent injury. These stretches target particular areas that frequently get tight during and after running. Stretching daily, especially after easy and general training runs, definitely seems to lead to less injuries in my experience. While stretching before a run warms up your body and prevents tension mid-workout, stretching afterward can improve flexibility and prevent stiffness (because we all loathe stiff legs). Running with muscles that aren't properly prepped can result in a muscle strain that keeps you off your feet — and off the road or trail — for days, weeks or even months.
Cooldown stretches, while often dismissed, are just as important as pre-run stretches. If your physio, or injury specialist, has told you to do pre-run stretches before you head out the door, then that’s fine. Unlike most sports, running doesn’t require much.
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