Stretching for Running

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Part of the video series: Proper Running Techniques

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Summary: Expert runner talks about the importance of stretching your quadriceps, hamstrings and calves before running; learn more stretching tips in this free athletic video clip on running.

Views: 1,982 | Tags: fitness, techniques, shoes, running, sports, stretching, racing, speed, races

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About the Expert

Jeannette Stojcevski Jeannette Stojcevski has been an avid runner for over 15 years. Her track career started in middle school and spans through college. A highly competitive trac... read more

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Video Transcript

Stretching for Running

OK, before you start running I suggest you do a couple of stretches, especially if you are a beginner. The three stretches I'm going to go over, we'll stretch the quadriceps, hamstrings and the calves. First stretch is for the quadriceps. I recommend if you don't have good balance to hold on to something. If you have good balance you might not need anything. You are going to bring your foot up to your hand. You are going to hold on to the top of your foot and bring your heel to your glute, knee is pointed down. Pull gently and hold for about fifteen to twenty seconds, and release, repeat on the other side. Very important not to pull, puts excess strain on the knee so make sure that the knee is pointed down. Next stretch will stretch the hamstrings. You can do this standing as well. You are going to keep your opposite leg, the knee is going to be slightly bent, keeping your back nice and flat, don't round out, keep your back flat. Leg is straight in front of you, toe is pointed up, hands on top of your thighs. You are just going to sit in this stretch and you should feel the stretch right along your hamstring and maybe even a little bit in your calf. You are going to hold for about fifteen to twenty seconds as well, and repeat on the other side. Next stretch is for the calves. I recommend doing this against a wall but you can do it standing without anything in front of you. What you're going to do, one foot is in front of you the other is behind. You're going to lean forward slightly, keep your back nice and flat and you can do this two ways to stretch the gastroc and the soleus. One, keep your back leg straight and lean forward slightly, if you are against a wall you are going to be pressing against the wall and then you can also bend your knee for a little bit of a different stretch in the lower part of your calf. So those are three stretches that you might need to do before starting a more strenuous run.