Doing the proper exercises both before and after a run can make a difference in your overall performance and in whether you stay injury-free. Deciding just which exercises are appropriate to enhance the body's movement is of prime importance. Weight lifting or strength training make you stronger, and core strengthening helps with overall conditioning--but it's stretching that's the real key to improved running.
Stretching Exercises
Perhaps one of the most vital, but often overlooked, exercises to do before and after a run is stretching. When running, muscles need to be loose and limber, and they need excellent blood circulation to perform better and keep injury away. Be careful that you don't overstretch, and don't bounce so as not to tear any muscle fibers or cause other problems. Slowly lean into a stretch to the point at which the muscle tension is noticeable but still comfortable. Author Josh Clark says in his article, "Stay Loose: Stretches For Runners," that the real key is to hold each stretch for 30 to 40 seconds both before and after a run. The hold helps loosen up the muscles and keeps the blood flowing.
The definitive classic on stretching for athletics is Bob Anderson's 1980 book, "Stretching." His simple reasons for why stretching is important for running include relaxation, range of motion, injury prevention, freer and easier movement, better circulation and because it feels good. Try different stretches such as the wall push-up, in which varied angles of leaning against a wall can stretch the calves, hips, lower back and shoulders. Grab a towel long enough to pull over the arch of the foot, straighten the leg while lying flat and pull the towel against the arch to stretch the hamstring. The groin stretch is also a runner favorite. Do this stretch by sitting with the bottoms of both feet pressed together while slowly and carefully pressing the knees toward the ground. Remember that it is just as important after a run as before to do stretching exercises so muscles don't contract too quickly and the chance of soreness decreases.
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Strength Exercises
Strength training before and after running should be done using small amounts of weight of between 1 to 10 lbs. or by using the resistance of your own body weight. Specific strength exercises to enhance the running muscles in your legs and torso can quickly increase metabolism and raise heart rate. Try using lower weights and a higher number of repetitions when strength training for a run. Strength exercises can increase power, speed and running economy, but it's not something to be done to any great extent to enhance a run. When strength training for a run, do so beforehand, and only a little or not at all afterward. This allows the muscles to slowly contract without taxing them too much as they cool down.
Core Exercises
Another choice for getting the body ready to go running is core strength training. The core body muscles compose the abdominal or trunk and hips regions. In his article, "Core Strength Training Exercises-Improve Your Running Performance," author Rick Morris postulates that, as with strength training, core exercises can also increase running economy, speed and power. The nice thing about core exercises is that they are easily done before and after a run, and they still allow muscles to slowly and easily contract and maintain good blood circulation. Morris goes on to mention that a variety of abdominal sit-ups or crunches, as well as leg raises, can help boost performance and recovery.
