• Shane

The best pre-running stretches

Updated: Jul 22, 2019

Do you love to run? Awesome. Do you love to run, and not get injured from doing it? You are in the right place.



Up through my mid 30s I could going running anytime, anywhere, with no consequences. I could wake up, throw some clothes on, and head out the door. Once I started to reach the end of my fourth decade I noticed that my body was not as ready to run as my mind was. My left hamstring was starting to bark at me, and my hips would get so tight I would have to stop and walk. I quickly realized that I would have to change my approach if I wanted to continue running on a regular basis.


My solution was to warm up and stretch for 10 minutes before my run. As a result, it made the whole experience enjoyable again. Below is a summary of my pre-run warm up & stretches.


FOAM ROLLER: (roll each position for 60 seconds)

  • IT band

  • Quadriceps

  • Piriformis

  • T-spine extension

STRETCHES: (hold each position for 20 seconds)

  • Hamstrings

  • IT band and inner thigh

  • Glutes and piriformis

  • Iliopsoas

  • Calfs (gastrocnemius and soleus)

BEFORE TAKE OFF:

  • Leg swings (side to side & front to back) 15x each position

  • Body weight squats 20x

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*Disclaimer: The information on this website is for promotional purposes only and should not be seen as a substitute for working with a doctor.
You should consult with a medical professional before starting any new exercise program.