5 Things You Need to Know About Stretching Before Running

1. Run the Distance

Stretching before running helps you warm up and loosens and lengthens your muscles. Stretching should be done after the muscles have warmed up to avoid injury. Walk or lightly jog for about five minutes, then stretch. Do this before you begin your run to increase flexibility. Running causes small tears in your muscles. Scar tissue forms on the muscle as the tears heal. Since scar tissue doesn't stretch, the muscle can tighten and is more likely to be injured by the jolts and long strides of a runner.

2. Lengthen Your Stride

Stretching before running has several benefits. It increases your range of motion, eases tight muscles, improves your posture and balance and rids the muscles of lactic acid. An increase in range of motion improves your balance. Better posture means less aches and pains. Stretching also improves blood flow to your muscles.

3. Take it to the Limit

When stretching, start slow to warm the body. Only go as far as you feel comfortable. You should not stretch until you feel pain. Do not bounce as this can tear the muscle. Take deep breaths, relax and hold the stretch for 30 to 40 seconds.

4. Increase Flexibility

Exercises that stretch the calf, hamstring and quadriceps are good for runners. Do wall pushups for your calf muscles. Lengthen the calf by standing with your feet shoulder width apart. Put your left foot a little in front of the right foot. Bend your right knee and place your hands on your hips for balance. Keep your upper body straight and lift your left foot up and down slowly. Stretch your hamstring by placing your foot on a stair or bench. Keep the knee bent and lean forward slightly. Another stretch involves bringing your heel up to your buttocks and holding the top of your foot. Stretch your groin muscles by sitting on the ground with your feet together and slowly lowering your knees to the ground. Do a traditional bent leg for the quadriceps.

5. Keep it Moving

Most experts agree that you should do some form of a cool down stretch after running. This cool down keeps the blood moving through your muscles while returning your heart rate to normal. You can wait 30 minutes before stretching or stretch at different intervals during the day. Stretching after running decreases soreness.