WarmUp, CoolDown And Stretching For Beginner Runners

Beginner Running

The running warm-up

Muscles are more pliant and less liable to tear when they are warmer.

The cool-down after a run

The running stretch

Hold each of the five stretches below for 20 to 30 seconds and aim to repeat each one twice, finishing with the lower back exercise. Breathe normally as you stretch and if you feel the muscle you are working ‘give’ a little, take the stretch a little further. It should be a sensation of lengthening, rather than of pain.

It’s important to maintain your flexibility and suppleness, as running will make certain muscles shorter and tighter over time.

Hamstrings (back of the thigh)

Quadriceps (front of the thigh)

Hip flexors (front of the hip)

Calves (back of the lower leg)

Hips and glutes (bum and outside of thighs)

Cat stretch (to stretch out the lower back)

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