Stretching before running is essential to avoid pain and injury, improve joint flexibility and enhance performance. Before any type of run, warm up your body by slowly jogging for five minutes, then do some stretches for 10 minutes before and after you run. Track sprinters run at very fast speeds and need to do several stretches to reduce the risk of injury and loosen up muscles. Of particular importance to runners are stretches for the quadriceps, hamstrings, inner thigh muscles and the lower back.
Upright Quadriceps Stretch
The quadriceps are a group of muscles located on the front of the thigh and are responsible for leg and hip motion. To perform the upright quadriceps stretch, stand on one leg with your hand against a wall for support and bend your free leg at the knee. Grab the ankle of the leg that is bent with the hand not being used for support and touch your buttocks with the heel of the bent leg. Repeat this stretch two or three times on each leg.
Hamstring Stretch
The hamstring muscles are located at the back of the thigh and are responsible for allowing your knee to bend and extending your hip. Perform this stretch alone or with the help of a teammate. Individually, stand up straight and and cross your feet, allowing the outsides of your ankles to touch. Bend over at your waist and attempt to touch your toes. Hold this stretch for approximately 10 seconds and repeat two times.
If you have a teammate's help, place one ankle on your teammate's shoulder, bend forward and attempt to touch the toes of the raised leg. Hold this stretch for 10 seconds and do two stretches on each side.
Inner Thigh Muscle Stretch
Sit on the ground and put the soles of your feet together. Hold your ankles while pulling your feet in close to your body. Use your forearms to press your lower legs down. Hold this stretch without allowing your legs to bounce up and down for 10 seconds. Repeat two times.
Lower Back Stretch
This lower back stretch works your hamstrings and lower back. Lie on your back and bend your knees. Use your hands to move your knees toward your chest. Hold this chest-hugging knee position for 10 seconds and repeat two times.
