Stretches for Runners

There are a number of great stretches that you must keep in mind the next time you decide to go running and jogging. If you happen to be one of the people who claim that you cannot take out 5-10 minutes in order to stretch before you start your run, then you need a harsh reality check. By not incorporating them in your regime you will be more prone to getting muscle cramps, muscle pulls, muscle pain and many other problems such as pulled hamstring injury.

Their benefits may not be obvious at first, but once you experience one of these injuries due to improper stretching and inadequate warm up exercises, you will never forget the lesson learned. Running is undoubtedly one of the best cardiovascular exercises to perform, and the fact that it works so many different muscle groups in the body at the same time also makes it an exercise that is most likely to result in some form of muscle damage and muscle injury.

It is also important to carry out the right stretches as a runner, because doing them wrong before running can also lead to some serious injuries. The key is to do it slowly and hold a position for around 20 seconds. If you stretch too fast and 'bounce' while doing so, the contraction reflex will cause more harm than good. The second thing to remember is to not push beyond the point where the muscle becomes hard. This amounts to forcing your body to be more flexible than it is, and it will inadvertently lead to injuries as well.

Best Stretches for Better Running

Incorporate a stretching routine into your running regime and make it a point to carry them out before you start running. Perform them each and every single time, especially in times when the temperature is low. Cold weather causes the muscles to tighten further, and they need to be loosened up before you subject them to an intense or a mediocre run. Here are some of the popular stretches that you can carry out.

• Flamingos: This will benefit your hamstrings and your quads at the same time. Lift one foot up towards the back, and use the hand on the same side to grip the toes and pull the heel towards your buttocks. Now hold the position for some time. Remember to keep your knee pointed towards the ground, and you can also take hold of something to help you balance.
• Hang Tens: This will work your hamstrings and your lower back muscles. Keep your feet joined together, do not bend your knees and bend forward with your fingers touching your feet. Keep your head hanging loosely.
• Heel Drops: The calf muscles and the shins will reap the benefits of these stretching exercises for runners. Perform them on a step while placing your heels just over the edge. Drop your heels towards the ground one at a time, and then lift them back up.
• Lunges: This will benefit your groin muscles and your hip flexors. Step forward with one leg as far as possible and lower yourself towards the ground to perform lunges. The toes of the trailing foot must point downwards. Repeat for the other leg as well.
• Splits: This will work your muscles, and failure to do this will result in an inner thigh injury. Spread your feet as far apart as possible in a parallel manner, fold your arms at the elbows, and bend down as low as possible.

The exercises mentioned above should be good enough for most beginners and for people who run once in a while. There are many variations to these dynamic stretching exercises and many more great stretches that you can incorporate in your running regime as well. Also remember to spend some time cooling off after you are done running, and also ensure that your running shoes and the running surface are appropriate.