Stretching Before Running & Exercising

Stretching is very essential for you to run pain free. Stretching loosen ups our stiff muscles so we can perform the activities without injuring any part of the body. Some of the stretches to try are:

Heel cord stretches, which stretches the Achilles Tendon and calf muscles.  One of them is to lean against the wall with one knee locked and the other bent and feel a pull in the calf muscles. You hold the stretch for fifteen seconds and do the same on the other knee. For this stretch you want to relax 15 seconds and do ten repetitions (reps) and also repeat the exercise two to three times a day.

Another is the soleus wall stretch in which you bend both legs and buttocks is dropped and face straight. Then you lean into the wall while heels are on the floor and your bending the knees and putting little more weight on the back leg. You hold the stretch for thirty seconds and repeat two to three times on each side.

The last stretch is the hamstring stretch in which you lie with your back flat on the floor and eyes focused upward. Then take back of the thigh with both hands and with the leg bent pull the thigh until perpendicular to the floor. Then slowly straighten the knee and repeat exercise with the other leg. These few stretches will help you run pain free and get you running long way.