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What are Safe Stretches to do Before and After a Run?

Marathon Runner Top Questions

“What stretches are safe to do before a running workout (with cold muscles) and what stretches should we do after a long run to get the most flexibility, range of motion and best recovery?” - Marianne

Before your body and muscles have warmed up, Jill Lawson suggests rhythmic stretching over static stretching.

"For example, moving in and out of stretches, such as lightly shifting from one leg to the other in a side lunge is a bit safer than holding the stretch for a long time when the body is cold," she said.

However, after your run, those long, static stretches are safe and advisable. She notes how good those stretches feel and how they work to recover tired muscles. "Psoas muscles, a.k.a. the hip flexors, are a must to stretch, and the classic runner's lunge is a great way to do it." Other recommended stretches include standing quadricep stretch, seated hamstring stretch, and reclined hip stretch.

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