The best stretching to do before running is Dynamic Stretching ie performing leg swings etc to gently warm up muscle and working them through range.
Calves: Mountain Pose Alternate Calf Stretch Hamstrings: Leg swings Adductors: Cross Leg Swings Quads: Bum Kicks Glutes: Cross Legged Squats Lumbar Spine: Rotations Shoulders: Arm Swings- forwards, side ways, and horizontal Neck: Rotations and Side to side
Static Stretching After Running
Calves: Knee to Wall & Leaning wall stretch Quads: Prone heel to butt Rectus Femoris: Proposal Stretch with rear leg up wall Hip Joint: Figure of 4 Stretch Glutes: Pigeon Pose Hamstrings: Seated on bench single leg stretch Lumbar Spine: Reverse RotationAbdominals: Cobra Stretch with Knee Stretch Chest: Arm against wall Bicep: Arms behind Tricep: Hand to shoulder Torso: Mermaid Stretch
