Stretching is essential to your running or walking routine. Strength coach Brian Mac explains that muscle stiffness is directly related to muscle injury, which can be prevented by stretching before movement. Stretching enhances your performance, reduces stiffness, reduces injury and may even help your reach your fitness goals faster. Set aside five to 10 minutes before your workout to give yourself proper time to stretch the quadriceps, hamstrings, calves and upper body.
Step 1
Move. Stretch dynamically, which means to stretch with movement to warm the body. Complete knee hugs, altering your right leg and your left leg, drawing your knee into your chest. This stretches the quadriceps and glutes. Stretch lateral side-to-side lunges to open the hips and inner thighs. Complete leg swings by propelling your leg out to the side and across your body to open the hip joint.
Step 2
Hold it. Static stretch for 30 seconds to 45 seconds on each leg. Stretch the quadriceps by standing on your left leg and pulling your right foot up toward your glutes. This opens the front of your thigh. Come down onto the floor, using a mat, and lie on your belly. Bend your knee and grab your ankle as you draw one leg in toward your glutes. Switch each leg.
Step 3
Target your calves. Stretch your calves by standing on a curb and dropping one heel toward the street, then switch to the other leg. Or, stand with your feet together and slightly bend the knees while pushing your heels into the ground. This will lengthen the calve and the Achilles tendon.
Step 4
Lengthen the hamstrings. Take a forward fold by bringing the legs together and hinging from your hips over your body. Gravity pulls you down as you lengthen the backs of the thighs. Take a seat on your mat and extend your legs forward. Reach and grab your toes or your ankles, depending on your flexibility, and fold forward.
Step 5
Shake it out. Loosen the upper body by taking some big arm circles and arm swings to warm up the arms, which help propel your body during running and walking. Clasp the hands behind your back and slightly lift your hands away from your body to open the shoulders.
Things You'll Need
- Sneakers
- Mat
