Best Warm up & Cool Down Stretches to Do Before & After Running

Best Warm up & Cool Down Stretches to Do Before & After Running

Running warm up stretches, along with cool down stretches after running, enable runners to boost their performance, prevent injuries, and enhance recovery. To achieve the best possible results, it’s important for runners to perform dynamic and static stretches.

Dynamic stretching, also known as a warmup, is a fluid, continuous movement. By taking your joints and muscles through their range of motion, dynamic stretching improves flexibility and warms your body up for an intense workout.

After you’ve finished running, you’ll want to perform some static stretches. Also referred to as a cool down, these stretches are held for 15-30 seconds and are intended to reduce muscle tightness and promote stress relief.

Why Stretching Is Essential for Runners  

Put simply, stretching reduces your muscle tension, improves flexibility, and helps prevent injuries. How does this work? By maintaining—or expanding—your range of motion, you’ll be able to reduce your risk of suffering from muscle tears or strains. Furthermore, stretching after a workout is a proven way to remove lactic acid buildup.

Another vital stretching point is that it enhances your blood flow, which also helps your recovery process. This is critical because your working muscles need enhanced blood flow to receive necessary nutrients and oxygen.

Best Warmup Stretches Before Running

Warming up before you go running is the best way to prepare your muscles for physical activity. Fortunately, we’ve assembled a list of the top five dynamic stretches to help you out.

Leg Swings

Leg swings can boost your lower body flexibility, along with warming up your hip flexors, hamstrings, glutes, and quads. They can be done with a wall to stabilize you or by standing on one leg. To perform these leg stretches before running, do the following:

 

  • Engage your core and keep your back straight.

  • Begin swinging the far leg (away from support) like it’s a pendulum.

  • Start slowly but gradually pick up the pace and height of each swing.

  • Don’t allow your hips to rotate or your back to bend.

  • Switch sides and repeat.

Walking Lunges

Walking lunges enhance joint mobility and flexibility, boosts stability and lower body strength, and engages several muscle groups such as glutes, hamstrings, quads, and core. Perform these dynamic stretches before running.

 

  • Begin by standing up straight. Place your feet approximately shoulder-width apart.

  • Use your right leg to step forward. Ensure your weight goes into your heel.

  • Next, bend your right knee. Lower yourself in a lunge position, then wait for a beat.

  • Now, place your left foot forward, but don’t move your right leg. Repeat the process as you did with your right foot/leg.

  • Repeat 10 to 12 times.

High Knees

High knees are a deceptively simple stretch that benefits your cardiovascular system and targets your lower body. They also enable you to stretch out your glutes, calves, quads, hip flexors, and hamstrings. Doing these stretches before running also uses your abdominal muscles.

 

  • Stand straight with your arms to your sides and your feet about hip-to-shoulder width apart.

  •  Engage your core muscles, open your chest, and look straight ahead.

  • Raise your left knee toward your chest and keep it just above your waist level. At the same time, move your right hand in a pumping-like motion.

  • Quickly lower your right hand and left leg.

  •  Switch sides and repeat.

  • Do high knees for approximately 30 seconds.

Ankle Circles  

Ankle circles will stretch out your ankles, feet, and calves. In fact, this also counts as doing calf stretches before running and is a good way to help prevent injuries.

 

  • Stand straight with your arms to your sides and your feet approximately hip-width apart.

  • As you shift your weight to your left leg, you’ll also point your right toes down to the ground.

  • Begin rotating your right foot by making small circles using your ankle.

  • Switch to your left foot and repeat.

 

Shin Stretches

Miscellaneous shin stretches provide the best stretches to prevent shin splints. The easiest of these moves is probably the calf stretch:

 

  • Place your hands on the wall in front of you.

  • Put your right leg about one step behind your left. Keep your toes pointing forward toward the wall.

  • Keep your right leg straight and ensure your right heel stays on the ground.

  • Meanwhile, bend your left leg and move your chest and hip toward the wall until you feel the stretch in your right leg.

  •  Hold this stretch for 15 seconds, then reverse sides and repeat.

 

Best Cool Down Stretches After Running

Static stretches should be part of your post-run recovery routine. In fact, running recovery stretches promote enhanced flexibility and range of motion. Furthermore, they’ll help relieve muscle tenseness and help you relax.

Calf Stretch  

Calf stretches help improve flexibility, reduce soreness, and reduce tightness. They can also help relax tight calves. Therefore, this is one of the best stretches for runners with tight calves.

 

  • Stand and face a wall. Place your feet approximately shoulder-width apart.

  •  Lean forward, putting your hands on the wall around your chest level.

  • Keep your heels flat and your back straight.

  • Hold it for 30-60 seconds as you feel the stretch in the back of your calves.

  • Repeat.

 

Hamstring Stretch

Hamstring stretches will give you improved lower body flexibility and improved range of motion. As an added bonus, doing these running stretches after your workout is over will help you reduce your risk of injuries.

 

  • Grab two chairs and place them facing each other.

  • Sit in one chair and place your leg on the opposite chair.

  • Lean forward until you can feel the stretch.

  • Avoid bouncing, and switch legs. Repeat.

 

Hip Flexor Stretch

There are a variety of different hip flexor stretches you can try. The one listed below, the pigeon pose, can enhance mobility to your lower body, reduce pain, and boost your flexibility.

 

  •  Kneel on the floor. Bend your right knee and place the left one behind you.

  •  Move back onto your heels. Lower your chest toward the floor.

  • Take your arms and extend them forward.

  • Repeat.

 

Quad Stretch

Help your tight thighs by doing quad stretches. This will relieve the tightness and tension from your quads.

 

  • Stand on your right leg with your knees together.

  • Use your left hand to grab your left foot and pull it toward your glutes.

  • Keep your chest upright and engage your core for balance.

  • Hold for 30 seconds, then switch sides and repeat.

IT Band Stretch

Your outer thighs and IT band will benefit from doing IT band stretches. Start with the standing IT band stretch.  

 

  • Stand straight. Cross your left leg in front of your right at the ankle.

  • Lift your right arm overhead and reach toward your left side.

  • Hold for 30 seconds, then switch sides and repeat.

 

Stretches to Prevent Common Running Injuries

The benefits of stretching before and after running include preventing common injuries. For example, if you’re suffering from shin splints, be sure to do shin stretches and toe raises. You can correct tight calves by using calf stretches and foam rolling. Also, hip stretches before running can relieve hip pain through glute stretches and stretching your hip flexors.

How to Incorporate Stretching into Your Running Routine

Always put aside at least five to 10 minutes before and after running so you can stretch properly. Before you know it, this will become a regular part of your running routine. You can also provide yourself with significant benefits if you pair your stretching routine with other recovery tools such as compression socks. 

TRUEENERGY® Infrared Compression Socks deliver targeted compression and infrared technology exactly where your muscles need it most. By increasing circulation and oxygen flow, they help reduce fatigue and promote faster recovery. The strategic design, featuring mesh venting for breathability and a comfort welt top for a secure fit, ensures all-day, comfortable support.

 

FAQs About Running Stretches

 

What’s the difference between dynamic and static stretches?

Dynamic stretches involve continuous movement to warm up muscles before running, while static stretches are held for 15-30 seconds after running to reduce tightness and aid recovery.

How long should I hold a stretch after running?

Hold each static stretch for 15-30 seconds to help relax muscles, improve flexibility, and promote recovery.

Can stretching help with knee pain from running?

Yes, stretching can relieve knee pain by improving flexibility, reducing muscle tightness, and addressing imbalances that contribute to strain.

Are compression socks helpful during stretching and recovery?

Compression socks can enhance circulation, reduce swelling, and support muscle recovery, making them a useful addition to your post-run routine.

 

Why Stretching Should Be Part of Every Runner’s Routine  

 

Stretching is essential for runners, helping to improve flexibility, prevent injuries, and support muscle recovery. A consistent warmup routine with dynamic stretches prepares your body for movement, while post-run static stretches reduce tension and aid in recovery.

 

Incorporating TRUEENERGY® Running Socks into your post-workout routine can improve circulation and reduce muscle pain. Designed with cutting-edge infrared technology, they work alongside your stretching regimen to keep your legs feeling fresh and strong.  

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