How to Stretch Before Running

Hey guys on pace and we’re going to do 5 basic stretches to make sure you prevent injury you optimize performance when you’re outdoors running this is good to do when your album already warm yourself up and it’s time to get a good stretch routine so here we go the first rate is going to be a cat stretch place your foot on the ground total up against the wall. We’re going to stand up nice and tall keep those hips right up over the feet we’re going to push me forward with the back leg pulled forward with your arm if possible giving a good stretch with that gastrocnemius and soleus muscle hold each stretch for about 30 to 45 seconds try to keep yourselves good and relax and let your body go through the full range of motion and it should feel mildly uncomfortable yet not painful okay and the once you finish this calm and relax.
And make sure you go to both sides the next trip will want to do for running is the pier for mistress is a good one to make sure that our hips a good mobile we have good flexibility there so let’s go and have a seat. We’re going to create a figure for with our legs here place the right ankle over the left knee one hand on your ankle the other hand you need try to keep this lower lake parallel with the ground he responds good install will have been forward from your hips as far as you comfortably can hold the stretch for about 30 to 45 seconds and then come back and relax the third stressful going to do is for you complex there is going to start with one knee on the floor you can have your legs at 90 degrees standing up nice and tall good long spine which are going to do is it is an anterior pelvic tilt scoop your tailbone up under you took those it’s backward you really feel the engagement of your hip flexor here that’s the basic strips now if you want a little bit more even in case the top of your hamstrings you’ll lean forward that pill but still keep that hit that telephone school. And you’ll hold this stretch for 30 to 45 seconds and then you’ll come back. And then switch legs will make sure we do both sides.
Our guys the portraits will want to do is for your IT band on this one you understand so when I start with your feet shoulder-width apart we’re gonna step are left leg back. Behind our right leg keep your hips square that’s possible place your right hand on your hip your left hand going to go straight up nice and tall spine once a bit over 2-hour ride focus on pushing your hips out to your left you should feel the stretch go all the way down from your shoulder all in the U. side into that hip and I to ban anything down your leg.
All this stress about 30 to 45 seconds use the use of a support like a wall or table and stand next to it if need be and then when you’re finished let it come back up. And then we’ll switch will go to our right leg. Hi guys the final stretch before we start running is our hamstring stretch when I started standing position feet shoulder width apart we’re going to extend the right leg out heel on the ground told pointing straight up sit your hips back so that your weight is into the into the center of this left leg you want to extend in reach with his right leg forward toward you tell keep that right leg as straight as possible reaching forward right leg is locked hold this stretch for 30 to 45 seconds make sure you keep your balance. Our guys now you have the tools you need for your run on the lot they have burnt the pavement and have a good time.

 

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