Static stretching (stretching the muscles in one position and holding for a period of time) is not recommended when your muscles are cold. Starting a run slowly and gradually increasing your pace is sufficient for a warm-up. To help prevent injury by keeping the body flexible, stretches (such as the ones detailed below) can be completed after you finish a run.
Cool-down Stretches
Standing Calf Stretch:
- Stand about arm's length from the wall
- Lean forward and place both hands on the wall shoulder-width apart (like you are getting ready to do a push-up)
- Put your right leg behind you and your left leg closer to the wall
- Lean into the wall with your hip
- Hold the stretch for 30 seconds, then repeat on the other side
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| Standing Calf Stretch |
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| Quad Stretch |
- Stand near a wall for balance
- Keeping your back straight, lift your right foot towards your bottom
- Use your right hand to hold the top of the foot, and pull your heel up until it is touching your bottom. Feel the stretch in the front of your thigh
- Hold the stretch for 30 seconds, then repeat on the other side
Glute Stretch:
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| Glute Stretch |
- Lie on the floor
- Place your hands behind your right leg
- Pull your leg toward your chest
- Hold the stretch for 30 seconds, then repeat on the other side
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| IT Band Stretch |
- Sit on the floor with your legs in front of you
- Cross your right leg over your left leg with your foot placed at your knee
- Use your arms to pull your leg towards your chest while twisting your body to the right
- Hold the stretch for 30 seconds, then repeat on the other side
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