Stretching after running, or before running, is essential to your body. The muscles need flexibility in order for them to perform the right way injury free. The following three stretches are the basic and must-do; they provide the muscles with oxygen and blood, which delivers fast recovery. Feel free to implement them before and after you run; especially after running to avoid sore and stiff muscles.
Hamstring Stretch – Stand in front of an elevated surface and place one leg on it; in that position slowly bend toward your waist until you feel a good stretch at the back of the thigh. It is important to keep your back straight when you bend; don’t round it. Hold the hamstring stretch position around 40 to 60 second, then release and start the stretch with the other leg. Switch from one leg to the other so that each leg gets 5 sets of stretching.
Calves Stretch – Calves are considered as ‘the engine’ of running. They are the ones that power the running steps forward.
Stand in front of wall; place your both hands on it and make one step back. Keep both heels on the ground. If the backward step is not enough for a stretch, move it back again. Remember to keep the heels on the floor or it won’t be a stretch at all. After around 30 seconds change sides; repeat the stretch until every leg receives 4-5 stretches.
Quads Stretch – The ‘running’ name for the quads are Shock Absorbers; the control every movement every single time your feet touches the ground. Stand straight and bend a leg backwards, like you are kicking yourself. Instead of kicking yourself, grab the leg by the foot and stretch it by pushing towards your body. This is a great stretch for the front of the leg. After 40-60 seconds, release and make the same stretch for the other leg. Four or five repetitions for each leg is quite enough.