What is the best way to stretch before a run/jog?
Answers:
If you stretch, your muscles should be warm first. Several of the other answers have mentioned this. The earlier in the day it is, the colder it is, or the harder you will be running, the more you need to warm up.
If you are doing a longer and/or lower effort level run, you may not need to stretch before.
Stretching may be more beneficial for shorter, harder effort runs, like intervals or races. Then, warm-up beforehand.
Stretching may be more beneficial after a run, also the day after a hard/long run. The stretching may help break up small scarring of the muscle fibers. Minor scarring is a natural part of training. Again, warm up first.
You want to stretch the muscles, not ligaments or tendons. Thus, you should feel the stretch in the middle of the muscles, not in the joints. If it hurts in your ankle, knee, etc., stop, and change how you are stretching.
You should feel a small strain in the muscle. It shouldn't hurt. It's not about how far you can stretch or how much it hurts. Stretching, yoga, pilates, etc., are not competition sports. Only think about your own body. The goal is to gradually extend your own range of motion. So, only go slightly beyond the point where you start to feel it.
Generally slower, gradual stretches are better. Work your way into the stretch, hold it for a bit, then release. Don't rush there. The "ballistic" exercises (e.g., leg swings) mentioned in another answer are more about loosening up (i.e. warming) the joints and getting the muscles used to the running movement before you run. Those are good too.
The main parts of the body to stretch for running are:
Quadriceps (quads), front of thigh. Bend knee and lift your foot up, without bending forward.
Hamstrings, back of thigh. Like touching your toes, or as far as you can go.
Soleus and Gastrocnemus, back of calf. Keep your heel on the ground while you lean your body forward - straight and bent knee.
Piriformis, Tensor Fascea Latea, Psoas, and other muscles in the core; hips. Hard to explain.
Play with the angles of the stretches. Slightly changing how much bend in your knee, ankle or hip will change the part of the muscle your are stretching. See how the feeling changes as you move a bit.
Look for books on yoga or stretching for runners. There are several good ones on the market.
I have a race today at 5:45 i want to leave at 12:50pm to support?
strech your hamys touch your toes.Who makes a really good running shoe?
what we do in cross country is run about 100m there and back. then we start off with jumping jacks. we reach for our toes then spread our legs and reach for alternating feet. like the other guy said, stretch your hamstrings and quads. also do something for your queads. MOST IMPORTANTLY, remember to run that short distance BEFORE you run because your muscles are like rubber bands, they can tear if not warm.I do a couple of different stretches.
1 - sit on the ground, with your legs in front of you. reach forward and touch your toes. spread your feet wide apart and repeat.
2 - still on the ground, lift your right foot and place it on the left side of your left knee. place your left elbow on the right side of your right knee. push with your left arm and twist your body to the right. (and repeat with left leg)
3 - standing, bend down and touch your toes, keep legs straight.
4 - standing, put your right leg back about 3 feet. Keep your right foot flat on the ground, lean forward, lower your right knee to stretch your calf. (repeat with left leg)
5 - standing, lift your right leg, with just your toe touching the ground. move your ankle in a cirle to loosen it. (repeat with left ankle)
6 - standing, lift your right leg behind you and grab your toe with your left hand. pull to strech your thigh.
What should I eat the mornig and night before a 5 k. HELP!!?
i do track and i run 6 miles a day and what i do is i run a half mile and then i do and do alot of stretches such as toe touches skipps walking like you have heals on and anything else that you think will help stretch out your musclesWhy do we get a stitch when we run,and what exactly is a stitch?
you dont. you can not stretch before you run. you need to warm up first. if you are only going to run then you need to start to warm up and then stretch after 5 minutes or so of warmup. if you want to stretch in your house before you run you should jump rope for 5 minutes. stretch, and then godo something (like listed in other answers) to stretch you calf muscles and hamstrings. depending on how far you are going there are other muscles to stretch out, but i do not think that you are going that far
run easy for about 8 to 10 minutes. Then do ballistic stretching. That is movements, like swinging your legs front to back and then side to side. Do some strides, and then start your workout.
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