Before jogging you need to do a thorough warmup that consists of two different kinds of stretching exercises. Start your warmup with five to 10 minutes of cardiovascular activity, such as marching in place, to get blood pumping to your muscles. Next perform a full-body dynamic stretching routine that readies your muscles for your jog. Finally, end with a few static stretches to target the muscles you will use most while jogging, your leg muscles.
Dynamic Stretching
Dynamic stretches are the first stretching exercises you should do before jogging. After your five to 10 minutes of cardio, perform dynamic or active stretches that ready your muscles for running. Motions such as nods, head twists, shoulder shrugs and arm circles will ready your upper body for your jog. Side bends, torso twists and hip circles will prepare your torso for action. Finally, leg swings, knee lifts and butt kicks will warm up your legs. Do eight to 10 repetitions of each motion. Start the motion small, increasing it with each repetition.
Static Stretching
After a full-body dynamic stretching routine, do a few static stretches for your leg muscles, which work the hardest when you jog. In static stretches, you hold a stretching position without any movement or bouncing. Stretch to the point that you feel a gentle tug in the belly of your muscle. Do not stretch past a comfortable point. You should not feel any pain when you are doing static stretches. Hold each static stretch for 30 seconds, and repeat each stretch three times.
Hamstring Stretch
Stretch your hamstring muscles that run along the back side of your thigh in a standing position. Supporting your weight on your right foot with your right knee slightly bent, stretch your left leg out in front of you placing only the heel on the ground. Point the toes of your left foot up to the ceiling. Place your hands on your right thigh for support. Lean your torso forward toward your left leg, feeling the stretch in the back of your left thigh. Repeat, stretching your right hamstring.
Quadricep Stretch
Also stretch the front of your thigh where your quadriceps muscles are located. Stand with your right hand on a wall for support. Lift your left foot off the ground and grab the top of your foot with your left hand. Pointing your knee at the ground, pull your foot in toward your rear end. If you need more of a stretch, you can pull your knee back to point it slightly behind you, but do not allow your knee to point forward at all. Turn around and stretch the other leg.
Calf Stretch
Give some attention to the lower half of your leg as well. Stretch your gastrocnemius and soleus muscles, which are located on the back of your calves. Face a wall, placing both hands on it. Extend a straight left leg out behind you with your toe pointing toward the wall and your heel pressed into the ground. Lean in toward the wall, feeling the stretch in your gastrocnemius muscle. Next repeat this stretch with a bent back leg, which will isolate your soleus muscle. Repeat these stretches on the right.
Shin Stretch
Finish with a stretch for the front side of your lower leg. Standing with your weight in your right leg, cross your left leg in front of your right and place the top of your left foot on the ground. Bending your right knee, press the front of your left ankle closer to the ground. Stand near a wall if you need assistance with balancing. Repeat this stretch on the right shin.
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