You can do One Hundred Ups (A hundred leg lifts from foot to foot staying in the same spot), you can do planks for 3 minutes (take breaks), definitely look up some ballet stretches because they will stretch out your hamstrings which is good for your legs since running tightens your hamstrings painfully. Remember to be thorough! :D
When you're running, you're going to want to be using your entire body in motion (not just your legs). I would suggest leaning out to the side stretches, lunging stretches, even no weighted squats would work, arm stretches, and shoulder shrugs.
I am surprised that after all the cold stretch injuries, people continue to stretch and tear cold muscles. I practiced Kung Fu for a number of years, and we ALWAYS warmed our muscles with light kicking before performing stretch routines. Warmed muscles stretch farther without the risk of injury. Also, passive stretches are MUCH safer than ballistic stretches.
Put your legs out straight in front of you and reach for your toes, hold for ten seconds. Reach for one leg at a time, hold for ten seconds. sitting down, place the bottom of your feet together and bring them as close to you as you can. Do lunges, splits. As well as stretching your legs be sure to stretch your back by laying flat on the ground and raising your arm slowly. hope this helps :)
6 months ago
Last edited at 10:51AM on 10/28/2013
You should NOT stretch BEFORE running, but after. Before running you should warm up by walking, then jogging. If a teacher is requiring stretches, then do some walking or jogging before the stretches. The older you are or the more injuries you have had, the more important this is so you don't tear tendons, ligaments or muscle fibers.