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adidas
adidas / June 2021
4 Minute Read

The Best Stretches for Runners To Warm Up and Cool Down

Help your body gear up for a run or support your body afterwards with our collection of stretches for runners to help your muscles and prevent injury!

THE MOST EFFECTIVE STRETCHES FOR WARMING UP AND COOLING DOWN

Not really sure what stretching exercises to include in your warm-up or cool-down? We have put together two short routines to help you optimize your warm-up and cool-down.
 
 

WARM-UP:

Dynamic stretching is designed to warm up your muscles. “This should help loosen and warm up your muscles without reducing muscle tone,” says Sascha. 
 
Recommended warm-up routine:

•    5-10 minutes of easy running
•    1-2 series of stretches with 10 repetitions each
•    Hold each position for 1-2 seconds
 


EXERCISE 1: WARM-UP FOR HIPS, QUADRICEPS, SHOULDERS AND UPPER BODY

Best-Stretches-Body-Image-1
 
How to do the exercise:
  1. Take a wide lunge step forward with your right leg. Place your hands on the ground on either side of your right foot (sprinter’s stance). Now extend your left leg behind you while keeping your back straight.
  2. Twist your upper body to the right and up. Reach your right arm toward the ceiling and gaze up at your hand.
  3. Now turn your upper body back toward the floor. Push the elbow of your right arm down toward the inside of your right foot. Turn your right knee slightly out and hold your left leg in a relaxed position.
  4. Repeat this sequence at least 5-10 times on each side.
 
 

EXERCISE 2: WARM-UP FOR HIPS, QUADRICEPS, HAMSTRINGS AND BACK

Best-Stretches-Body-Image-2
 
How to do the exercise:
  1. Take a wide lunge step with your left leg. Place your hands on the ground on either side of your left foot (sprinter’s stance).
  2. Now extend your right leg behind you. Lift your bottom in the air and slowly straighten your left leg until you feel a pull. At the same time, bend your head toward your left knee.
  3. Repeat this sequence at least 5-10 times on each side.
 
 

EXERCISE 3: WARM-UP FOR QUADRICEPS AND GLUTES

How to do the exercise:
  1. Stand on your right leg and pull your left knee to your chest.
  2. Then pull your left foot to your bottom and reach your right arm high above your head.
  3. Repeat this sequence at least 5-10 times on each side.
 
 

COOL-DOWN:

The following cool-down routine helps your body reduce the initial soreness in your muscles after your workout.
Remember to stretch until you feel a slight pull, not until you feel pain. 
Note: You should not perform this extensive stretching routine after very intense workouts. A shorter version of the exercises is probably enough.
 
Recommended cool-down routine:

•    5-10 minutes of easy running
•    3-4 series of stretches
•    Hold each position for 60 seconds
 
 

EXERCISE 1: COOL-DOWN STRETCH FOR HIPS AND QUADRICEPS

Best-Stretches-Body-Image-3
 
How to do the exercise:
  1. Take a lunge step forward with your right leg.
  2. Put your left knee on the floor. Push your hips forward and pull your left foot to your bottom. Make sure to engage your core and open your chest.
  3. Repeat this sequence at least 5-10 times on each side.
 
 

EXERCISE 2: COOL-DOWN STRETCH FOR HIPS, QUADRICEPS AND UPPER BODY

Best-Stretches-Body-Image-4

How to do the exercise:
  1. Kneel with your toes flat and sit back on your heels.
  2. Lean back and put your hands on the floor behind you. Push your hips forward, open your chest and press your knees toward the floor.
  3. Repeat this sequence at least 5-10 times on each side.
 
 

EXERCISE 3: COOL-DOWN STRETCH FOR INNER THIGHS, HAMSTRINGS AND CALVES

Best-Stretches-Body-Image-7

How to do the exercise:
  1. Extend your left leg forward and place your right foot against the inside of your left thigh.
  2. Grab the inside of your left foot with your left hand and pull your upper body forward while keeping your back straight.
  3. Extend your right arm over your head to feel a stretch along the right side of your upper body.
  4. Repeat this sequence 5-10 times on each side.
 
Looking for the perfect training plan to boost your running performance?
adidas / June 2021
4 Minute Read
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