I need a stretching routine for running
any recommendation?
Stretching routine for running
Moderators: cassiegose, Boss Man
Well, I just do stretch routine that I do in school conditioning class.
First bend down, legs straight and try to touch toes
Then, put your right foot over your left foot so they are side by side but criss crossed, and try to touch toes
Left foot over right foot now and touch toes
Then, lean to the right as far as you can with your left leg straight
lean to the left as far as possible with your right leg straight
spread both legs and touch the ground and count to ten
get in push up position and put right foot over left foot and push your left foot heal down as far as you can to target calfs
get in push up position and do left foot over right foot and push down heel
put your lower half of your body down on the ground flat and hold your chest up with your arms locked out stright down on the floor for back stretch
sit down and do butterflies
put your right leg out and the bottom of left foot against the side of your thigh and try to touch your right foot toe
left leg out and right foot on thigh and touch toe
both legs out in a V and lean forward
left leg out and put right leg over your left leg on the left side of your left leg and pull your right leg inward to stretch butt muscles
right leg out, left leg over right leg and pull left leg inward
left leg put backwards then lay back so your leg is kinda folded back t get quads
right leg back
Done!
Thats what I do everyday in team sports, directions might not be precise, but they really target the leg muscles most. If you have any questions, feel free to ask.
First bend down, legs straight and try to touch toes
Then, put your right foot over your left foot so they are side by side but criss crossed, and try to touch toes
Left foot over right foot now and touch toes
Then, lean to the right as far as you can with your left leg straight
lean to the left as far as possible with your right leg straight
spread both legs and touch the ground and count to ten
get in push up position and put right foot over left foot and push your left foot heal down as far as you can to target calfs
get in push up position and do left foot over right foot and push down heel
put your lower half of your body down on the ground flat and hold your chest up with your arms locked out stright down on the floor for back stretch
sit down and do butterflies
put your right leg out and the bottom of left foot against the side of your thigh and try to touch your right foot toe
left leg out and right foot on thigh and touch toe
both legs out in a V and lean forward
left leg out and put right leg over your left leg on the left side of your left leg and pull your right leg inward to stretch butt muscles
right leg out, left leg over right leg and pull left leg inward
left leg put backwards then lay back so your leg is kinda folded back t get quads
right leg back
Done!
Thats what I do everyday in team sports, directions might not be precise, but they really target the leg muscles most. If you have any questions, feel free to ask.
I agree swanso5, never static stretch before running.
Yo can try this routine
http://www.stretching.name/index.php?filt=running
or this
http://www.stretching.name/index.php?filt=fast
Yo can try this routine
http://www.stretching.name/index.php?filt=running
or this
http://www.stretching.name/index.php?filt=fast
static stretches are best after you workout. Dynamic are best before you workout or during a workout. Just a warm up before a workout is often best like a brisk cardio for 5 - 10 minutes tops. If weights are in the workout, doing a low weight set to prepare your muscles and mind for the lifts to come is a good warm up as well.