She Strengthens

Get Ready to Run: 12 Essential Stretches to Prevent Injuries and Boost Performance

Are you ready to take your running to the next level? Before you hit the pavement, make sure you’re properly primed with these 12 essential stretches to prevent injuries and boost performance.

Warm Up with These Dynamic Stretches

1. Standing Quad Stretch: Loosen up your quads and hamstrings with this simple stretch. Stand straight, engage your core, and bring one ankle up towards your glutes. Hold for 1 breath, then repeat with the other leg.

2. Standing Dynamic Hamstring/Calf Stretch: Target the backs of your legs with this stretch. Stand with feet hip-width apart, bring one heel 12 inches forward, and shift your weight onto the other leg. Hold for 5 seconds, then repeat with the other leg.

3. Standing Hip Flexion: Get your hips loose and ready with this stretch. Shift your weight onto one leg, bring the other knee up to a 90-degree angle, and hold for 3-5 seconds. Repeat on the other side.

4. Standing IT Band Stretch: Lengthen your iliotibial band and tensor fascia latae with this stretch. Cross one ankle in front of the other, stretch your arm up over your head, and bring your torso to the side. Hold for 30 seconds, then switch legs.

5. Standing Calf Raise: Strengthen your calf muscles with this stretch. Stand on the edge of a stair or curb, lift up onto your toes, and lower your heels slowly. Hold for a moment, then repeat.

Target Your Legs and Hips

6. Lunge with Spinal Twist: Work each leg individually with this stretch. Stand with feet hip-width apart, bring one foot forward, and twist your torso to the side. Hold for 5 seconds, then repeat on the other side.

7. Side Lunge: Engage your hip abductors and adductors with this lateral lunge. Stand with feet wider than shoulder-width apart, bend one knee, and step to the side. Hold for a moment, then repeat on the other side.

8. Arm Swing: Don’t forget to loosen up your arms! Stand with feet shoulder-width apart, raise your arms above your head, and swing them back and forth. Repeat for 30 seconds.

Finish with These Dynamic Swings

9. Straight-Leg Lateral Swing: Target your hip abductors and adductors with this stretch. Stand straight, lift one leg, and swing it outward to the side. Repeat on the other side.

10. Bent-Knee Forward Swing: Work your hip flexors with this stretch. Stand straight, lift one leg, and bring your knee up towards your chest. Repeat on the other side.

11. High Knees: Get your heart rate up and your knees high with this classic running drill. Stand straight, jog in place, and bring your knees up towards your chest. Repeat for 30 seconds.

12. Butt Kicks: Finish with this stretch that targets your knees and glutes. Stand straight, jog in place, and bring each heel up towards your buttocks. Repeat for 30 seconds.

Why Stretching Before Running Matters

Stretching before running helps your body process oxygen, maintain proper circulation, reduce the risk of injury, and improve overall performance. It’s essential to do both static and dynamic stretches before running to get your muscles loose and ready.

Remember to Stretch After Your Run Too!

Cooldown stretches after a run are just as important for injury prevention. Focus on stretching out and relaxing your muscles, bringing your heart rate down, and shifting cramp-making lactic acid. Do both pre- and post-workout stretches to perform at your best and keep your injury risk low.