It can be tempting to skip your warm up, cool down or both and hit the road running, yet the exercises you do before and after your run are just as important as the run itself. A warm up and cool down helps keep your muscles flexible and helps prevent pain and injury.
Cardio
It is best to warm up the body with 5 to 10 minutes of cardiovascular activity before stretching. Your muscles stretch more easily once they are warm. There are many exercises that you can do for your cardio warm up. A light jog or fast-paced walk is one good way to warm up the body. You can also jump rope for a few minutes or ride a stationary bike. The key is to get your heart pumping without overdoing it. When you cool down, the goal is to gradually decrease your heart rate. Walking while gradually slowing your pace, or stepping from side to side while freely swinging your arms, are ways to bring your heart hate down.
Hamstring Stretches
Hamstrings are one of the major muscles controlling knee movement and should be stretched before and after your run. One stretch that helps improve flexibility to prepare for a run and helps ease tight hamstrings after a run is to hang over your knees. From standing, bend your knees slightly and fold forward from your waist, hanging over your lower body. Hold for 30 to 60 seconds before returning to start. If you have very tight hamstrings or back problems, you can modify this exercise by resting one foot on a raised surface such as a step. Keep your back flat and lean forward from the hip joint in this modified position.
Quad Stretches
Your quadriceps runs along the front of the thigh and do much of the work while you are running. You should stretch your quads before and after you run. One easy way to stretch the quads is to stand on one foot, holding onto a wall or chair for balance. Hold your nonstanding foot with the opposite hand and slowly guide your heel toward your buttocks. Hold for about 15 seconds and repeat on the other leg. For a more challenging stretch, kneel on the floor and lean back, keeping your back straight and your arms by your sides. This is a good stretch to do after your run as a deep stretch for your quads.
