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How to stretch before running
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- Ben Hadley , Strength and Conditioning Coach, Phoenix Mercury
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- About this video
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Ben Hadley
Strength and Conditioning Coach, Phoenix Mercury
Some runners stretch before they hit the path, others opt to lace up their shoes and get moving. If your body likes a good stretch before your dose of endorphins, watch as Phoenix Mercury strength & conditioning Coach Ben Hadley offers three stretching exercises to do before running.
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Transcript
How to stretch before running
A lot of people don’t realize how important it is to stretch prior to running. So I am going to give you three
tips on how to stretch before you run. First thing is, make sure you stretch the muscles that you are going to
be working – the quadriceps, the hamstrings, the gluts, the calves.
Second tip; hold the stretch for 10 to 15 seconds. Third tip; don’t bounce. If you are doing a static stretch
make sure you hold the stretch in place for that 10 to 15 seconds.
Next we are going to demonstrate some stretches that you can do prior to running. Our first stretch is going
to be the wide leg hamstring stretch. Candice is going to reach one side at a time and she is just holding the
stretch for 10 to 15 seconds without bouncing, slight discomfort, not pain. The she is going to reach it over to
the other side after she has held that for 15 seconds, and then finally she is going to reach down the center.
The next stretch that we are going to demonstrate is the quadriceps stretch. So Candice is going to lay on
her left side. She is going to grab her right ankle behind the back. She is going to push the hips forward and
pull the knee to the rear, foot straight up. Also, she wants to try to keep this knee down here as well.
And the third stretch is going to be the glut and low back stretch. Candice is going to lay on her back. She is
going to bring one knee into the chest. She is going to pull that knee towards her chest keeping this knee on
the ground and she is going to hold that for 10 to 15 seconds.
Once she has held that for 10 to 15 seconds she is going to go ahead and lower that leg slowly, bring the
next knee to her chest again, holding this knee to the ground. And then finally she is going to bring both
knees to her chest to get the low back. These are three stretches that you can do prior to running.
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