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Static
When: Daily, first thing in the morning whether you run or not. After running.
Relax when you do these. Don’t force them especially when you haven’t run yet. Hold each for 15 seconds and 3 sets. Feel free to search for some additional stretches or something that you might want to substitute. This will help you stay flexible not just for running, but for years ahead if you make them a habit. These are basic beginnings that were found on the web to get you started.
Groin Stretch
Hamstring Stretch
Standing Calf Stretch
Glute Stretch
Hip Stretch
Seated Back Stretch
Quad Stretch
Dynamic
When: After a slow warmup, before you start a workout.
Don’t force these. Enables stretch-relax cycle and muscle to lengthen.
Leg Swings
Knee Grabs
Hip Rotation
High Knees
Butt Kicks
A Skip
Strides
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