Stretching before running is essential for preventing injuries and improving performance. It prepares the muscles by increasing blood flow, flexibility and range of motion. Without proper stretching, runners risk muscle strain, stiffness and even long-term harm. Stretching also improves mobility, leading to a smoother and more efficient running experience.
Whether you are a beginner or an experienced runner, incorporating stretching into your routine is necessary. Read on to discover some of the best pre run stretches that can elevate your running experience.
Best stretches
These stretches help target key muscle groups used in running. Perform each stretch for 20–30 seconds on both sides.
- Leg swings: Stand next to a wall, swing one leg forward and backward and switch. It loosens the hips and hamstrings.
- Standing quadricep stretch: Hold one foot behind you and pull it towards your glutes. It stretches the quadriceps and improves balance.
- Hip opener: Stand on one leg, lift the other knee and rotate it outwards. This exercise can help with hip mobility.
- Toe touches: Stand straight and reach down for your toes. This stretches the hamstrings and lower back.
- Arm circles: Extend your arms and make small and large circles. This prepares shoulders and arms for movement.
- Glute bridges: To perform this stretch, lie down, bend your knees, lift your hips and lower back off the ground. This stretches the glutes and lower back.
- Ankle rolls: Lift one foot and rotate the ankle in circles. This exercise improves ankle flexibility and helps prevent injuries.
- Butterfly stretch: Start by sitting with the soles of your feet pressed together. Let your knees drop outward and gently press them down for a deep inner thigh and groin stretch.
Conclusion
Stretching before running is crucial for injury prevention and performance enhancement. However, even with proper stretching, injuries can still happen. A sudden fall, muscle tear or unexpected sprain could leave you needing medical care. The right health insurance plan ensures coverage for treatment costs, physiotherapy and medical check-ups, allowing you to recover without financial worries.
Whether you run casually or competitively, being insured provides peace of mind so you can focus on enjoying your run without concerns about potential medical expenses. Additionally, securing health insurance for family provides financial protection during unexpected events, offering peace of mind and security when it matters most.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.