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Which stretches should I do before and after running?

Good leg stretches so I don't get too sore after running a lot?

  • Which leg stretches would you recommend? How long/how many times would you recommend doing them after running?

  • Answer:

    Jog an easy cool-down of at least 800m (half mile, 2 laps on an outdoor track). First standing up with legs shoulder-width apart, down to the right, left, then center for about 10sec each. Then right foot over left and vice versa for 10 sec each. Then feet together for the same amount of time. Then on the ground, legs apart. Down to the right left and center. Right leg in and stretch your left leg and vice versa. Feet together and stretch. Also partner stretches are good. The "butterfly" position and have someone push down on your knees to stretch your groin. Then on your back leave one leg straight on the ground and the other the partner pushes the other leg to almost get a split (well, most people can't but until you can feel it and then hold it.) You can put one foot in front and with both feet facing forward, lunge and keep the back leg straight to stretch the calves. Then bend one of your legs back and pull it with the opposite hand to stretch the quads? Yeah. :D

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the leg stretches will not really prevent soreness. in fact, if you are new to stretching a particular muscle, you will be sore. instead you can adapt to exercise and eventually not get sore. it is all a process: 1. warm up: jog about 2-4 laps [.5-1 mile] 2. stretch: 10-15 minutes 3. workout or race 4. cool down: same as warm up [rule of thumb: warm up and cool down should equal about 1/2 of what you ran in work out or race.]

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