Which stretches should I do before and after running?

Stretches before/after running?

• I have recently just started running again (it's been about six years!) and cannot remember all of the stretches to do before and after running. Runners, what do you do?

• Answer:

  Here's my routine: 1) Toe touches with one leg crossed in front of the other (make sure knees aren't bent). Hold for 20 seconds, and repeat 3 times. Do this for the right leg and then the left leg forward. 2) Leg stretches. Facing forward, standing, spread your legs apart about 3-4 feet. Bend down and stretch to your left foot, right foot, then center ground, as far as you can (but don't strain yourself), holding each time for 20 seconds. Repeat 3 times. 3) Trunk rotations. Standing straight, with legs slightly separated, begin rotating your body, just at the waist, in a circular motion. Complete 15 rotations in a clockwise motion followed by 15 rotations in a counter clockwise motion. 4) Shoulder rotations. Spread arms straight out, and rotate them in a forward circular motion, first as large of a circle as possible, followed by a smaller circle, and finally a very small circle. Do for 15 seconds each circle size, and then repeat, doing it in a reverse motion. 5) Neck rolls. Standing the same way as previously, tilt your head to the side, and then rotate it in a clockwise circular motion, for 5 rotations. Repeat in a counter clockwise motion. 6) Hamstring stretch. Sitting on the ground, pull both of your feet as close to your buttock as possible. Then, try to get your knees as close to the ground as possible. Hold for 20 seconds, and do for 3 repeats. 7) Hurler's Stretch. Lay on the ground, with one foot straight forward, and the other bent away from you (shaped like a V). Lean forward and try to touch your toes, holding for a count of 20. Repeat 3 times. Then lean back, and try to get your bent leg to touch the ground, holding it for a count of 20, and repeating for 3 times. Switch the leg you have forward and repeat. 8) Calve stretch. Lean against a wall with your feet out about 4-5 feet. Keep 1 foot with the heel completely on the ground, and lean forward for 20 seconds. Switch legs and repeat. Do both legs for 3 repeats, and then do another 3 repeats while keeping both heels on the ground. 9) Quad stretch. While standing straight, grab one foot, and pull it back towards your buttock until you feel the muscles in your front thigh stretching. Hold for 20 seconds for each leg, and repeat twice. Wow! That takes a lot longer to put into words than just doing it! Remember to take it slowly when you're starting out, and to just enjoy your runs. Doing some stretches after wards is also a good idea. I hope the above helps, and I wish you success in your running endeavors.