Come back to center and lunge forward with your right foot. Look, if you like doing a quick ab workout after your run and that's what works for you, then keep on keeping on. These 9 exercises will prevent stiffness and muscle strain that is common during the winter months and while working from home. Spend eight to 10 minutes doing the following dynamic stretches before running, says athletic performance coach Hannah Schultz, CSCS. Of course it can be used before running, or cardio training. Cardio exercise, like running, is effective for increasing your heart rate and burning calories. Bend your right knee and grab your right foot or ankle from the outside. Good ol' calf raises help strengthen and prime you for an injury-free run. It’s there to help your muscle endurance. Use a wall for support or challenge your balance by performing the stretch without support. You use this muscle every time you take a step. Lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes. used as a substitute for professional medical advice, Bend your left leg forward while keeping your right leg straight. Indeed, research has demonstrated that even just nine weeks of regular plyometric training can lead to significant improvements in running … Hold for at least 30 seconds and repeat with the other leg. Most doctors also recommend that you warm up before stretching and running. Before you start. Here's a Printable Version of this Pre-Run Warm-Up Routine, 20 Essential Checks to Help You Run Faster, Gentle Stretches and Exercises for Achilles Tendon Pain, Journal of Strength and Conditioning Research: Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance, Scott Seamster; Certified Strength and Conditioning Specialist; Seattle, Washington, Athletic Performance Coach Hannah Schultz, CSCS, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Just take the stretch to the point where you feel resistance, not pain or discomfort. Stand with your feet shoulder-width apart. Rise up on your toes, and then slowly lower your heels so that they come below the stair and you feel a stretch through your calf muscle. Dynamic stretches (ones that incorporate movement and take joints through their full range of motion) are generally better for pre-run stretching warm-ups than static stretches, which are ones held for extended periods of time. Keeping your abdominals tight, lean to the right, bending at the waist. Make sure you don't rush your warmup. Extend your left leg behind you, keeping your leg straight and the top of your thigh, shin and foot on the ground. Your … Pendulum Lunges With Balance and Side Bends. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Stand with your hands on your hips and your feet hip-width apart. Many runners know this but they're not sure when to do these workouts or what to do—until today. And remember: It's important not to overstretch before your workout. Check out these essential stretches. Use of this web site constitutes acceptance of the LIVESTRONG.COM Lie on your back with both of your knees bent and feet flat on the floor. If you're a runner, stretches are important for your flexibility, especially in your groin. Run Before or After Workout: Should I Lift or Do Cardio First? Before you hit the trail or pavement, set aside some time to perform the 10 best stretches for biking. The toe exercise is great for both before and after, but I recommend doing them before; they are more like warming up and getting ready for a run rather than to relieve your muscles. Primarily from fat rather Than carbs during your run: use benches, stairs,,! Neglect this routine and wind up injured followed by dynamic stretching pre-run helps prepare your muscles workout! 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