Walking and running are activities that people enjoy doing leisurely and competitively. Warming up prior to stretching actually helps your muscles to relax more efficiently. Stretching cold muscles is not advised, according to the New York Times. Starting with a light, leisurely pace for five to 10 minutes is sufficient to pump blood through your muscles in order for you to stretch safely. You engage the same muscle groups for both walking and running, and the stretches are the same for both.
Step 1
Perform the side lunge stretch. Stand with your feet wide apart, while keeping one leg straight; bend the other leg. Keep the toes of the straight leg pointed straight in the direction of your leg. Keep the foot of the bent leg flat on the ground and lower your glutes as far down as you can go. You should feel a stretch in the inner thigh of the straight leg. Use your hands to balance yourself, if needed. Hold and repeat on the other leg.
Step 2
Perform the kneeling quad stretch. Stand on one knee, while kneeling on the other leg. Lean forward with your hips until you feel a stretching from your groin to your knee. You can hold on to something if you need additional support to balance yourself. Hold and switch legs.
Step 3
Perform the calf stretch. Place the toes of your left foot against wall or upright surface. Lean forward, feeling the stretch in your calf down to your heel. Hold and repeat with the other leg.
Step 4
Perform the hamstring stretch. Stand with your left leg extended out in front of you. Kneel down slightly placing your hands on your right leg for support. Sit back slightly until you feel the stretch in the back of your left leg. Hold and repeat with right leg.
Step 5
Perform the quad stretch. Stand with your feet shoulder-width apart. Clasp the toes of your right foot. Pull the foot towards your glutes and hold. You should feel a stretching sensation down the front of your thigh. Hold and repeat with the left leg.
Step 6
Perform the hip and lower back stretch. Sit down with your legs together extended out in front of you. Bend your left leg and cross over your right leg. Push your left knee towards your chest and twist your body away from your knee. Hold and change legs.
Tips and Warnings
- Breathe while stretching. Some people hold their breath, but this is incorrect. You want to exhale as you move through the stretch and breathe slowly as you perform the stretch. For stretching to be effective, hold each position for a minimum of 15 seconds.
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