[Guide]Correct Ways to stretch Before&After a Run

Guide to a good overall stretch for Runs.
Do each of these stretch's for at least 30secconds otherwise there's no point doing them.

Step 1.
Always do warm ups even if its not a race.
Always Do the hamstring Stretch,sitting down NOT standing as it is bad for your back. try to reach as far as you can towards your feet and takes deep breaths before you go further and further down the leg.



Step 2.
Do the quads stretch, if you can not stand still on one foot then lean against the wall.
When u pull your leg up behind your back side push you leg forwards slightly.



Step 3.
The hips stretch, needed because your moving your legs a lot. The first hip stretch you get on your knees and lean back If not you are not flexible to do the first hip stretch try the second one as it is more simple. You take one step forward and leave your other foot behind you and you should feel it.



step 4.
The ankle stretch, to loosen up the ankle. Nice and simple,sit down rotate or stand up and rotate.



Step 5.
The back stretch's all target a different part of you back.





That's all the necessary stretch's Hope you like my guide =D

 

Lol,I really wouldn't use this,but if I was a professional runner or on the track team I would.It's cool that you even have pics.
Nice guide.

 

You wouldn't.

No information on duration, no matter arm/neck and shoulder routines. This guide needs a bit more information.

 

Well it's okay IMO,for the topic.
Durations should vary between persons(I.e,Size,weight,height)
So it isn't all that bad to me.
But everyone has different opinions.

 

honestly I thought this was to streach for a runescape run or something XD

 

lol, if your looking for rs guides check the rs section.