Your step-by-step stretching routine to follow before heading out for a run

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Your step-by-step stretching routine to follow before heading out for a run Posted On 31 May 2023

If you fail to prepare, you are preparing to fail!

The long days of the summer and the increasingly beautiful weather combine to make this the time of the year when many may take up running.

Strapping on your running shoes and heading off for a run around your local green space is a great way to de-stress at the end of a tough week or day.

However, if you are planning to really make the most of your run and be able to perform to your full ability, it is actually recommended for you to carry out a full stretching routine before you even leave the house.

Consider trying these stretches before your next run to see if you feel the difference.

Arm swings

Stand straight and swing both arms round in a windmill-like orientation so they come up in front of you, then around behind you. Start this movement with small circles, before gradually building up. Continue this for roughly 30 seconds.

Side lunge

Start by standing straight with both feet pointing forward. Bend one knee and allow your hips to sit backwards, before shifting your weight over to your opposite foot as you step that way.

As you make this movement, keep your body upright, then return to standing and repeating for 10 reps before switching to the other side.

Bent-knee forward swing

For this exercise, you will need to stand against a wall. Stand on your right leg and bend your left knee up towards you to a 90-degree angle. Keep your hips facing forward, then drive the knee up to your chest, then extend it straight out behind you. Repeat 10 times, then switch legs.

Straight-leg swing

Staying by the wall for support, stand on your right left and lift up your left, swinging it out to the left. Move your left leg across your body to the right side, using a smooth motion while keeping your hips looking forward. Repeat this 10 times, then switch legs.

Glute and piriformis activation

Stand straight, before moving your weight to your right leg. Lift up your left ankle and bring it across your right leg, as if you are sitting cross legged in an invisible chair. Grab the left ankle to feel a stretch. Hold this for three seconds, then repeat with the opposite side.

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