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What kind of stretches can I do before running?

I need to do some pre-running stretches, please name at least five.

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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

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heyyou2
okay thanks:)
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No problem! :)
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If youre distance running only do dynamic stretches like high knees

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You need to do dynamic stretches before running and after running. Before running also do toe touches, alternate toe touches, splits and toe touches, pull up legs to rear.

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shoulder shrugs toe touches and just jumping up and down on the balls of your feet while shaking your hands

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pull ups jump an jacks

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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.

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dynamic stretches is probably the best thing to do !

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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.

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Chicago Bears do light motions similar to the more vigorous ones they will do in practice, instead of traditional stretching. More and more pro teams are doing this
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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 :)

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Do a lot of moving stretches so you don't lose speed.

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warm up by jogging in place, then do some lunges, mountain climbers are good also if you want to replace lunges, find something raised and do step on step offs.

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Touch your head shoulders knees then your toes repeat that 10 times

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The Splits!

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I mostly do yoga before and after running, it's the best.
I follow this website where I've found like EVERYTHING about running, it's got everything you need to know. I would suggest you to have a look:
http://www.fitsugar.com/5-Stretches-After-Run-300085
http://www.fitsugar.com/Running-Warmup-Ideas-31129012

Taken from here: http://www.fitsugar.com/Running?page=5

I bet you'd be scrolling through it all day.

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Eu não faço nada..

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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.

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