Are you starting the healthy habit of running? Maybe you’re looking for ways to improve or add to your current regiment. Whatever the case, stretching before a run is crucial in preparing the muscles and the entire body for this strenuous activity. It will also reduce the risk of potential injuries.

Here, we offer you some useful stretches which you can perform before you begin every run.

1.    Walking Lunges

Walking lunges are practically necessary before a run and are one of the best stretches you can do. That’s because they emulate the act of running itself, which means that all the muscles you’ll use while running, will warm up during these stretches.

How are they done? You stand with your feet joined, and you take a long step forward with one foot. You then bend the knee on this foot to 90 degrees and the other knee until it’s almost touching the floor. Remain like this for a few seconds then slowly rise and repeat the same thing with the other leg. You can make about 10 of these lunges.

2.    Calf Raises

As the calves are under a lot of strain while you’re running, you can help them out a bit by stretching them a bit before a run.

How are they done? Start by standing on the edge of a stair, facing in. You need to stand on the balls of your feet while the rest of each foot is in the air, over the edge. You can also hold onto a stair rail to keep your balance if you need to. Now start by rising on your toes and then slowly lowering the feet until they come below the stair. Hold for a moment and then repeat the same thing several times. If you want, you can do this for each foot separately.

3.    Side Stretches

Since side stitches are a common problem for runners, side stretches can be useful as you stretch the torso that’s affected from this type of pain. You can do these while standing, or you can do them while you’re performing the kneeling hip flexor stretch.

How are they done? First, you bring your arms up over the head, and you lean to one side then to the other, bending only the waist, all the while keeping your abdominals tight. You can take these stretches a step further by remaining in position while bending for a few seconds on each side.

4.    Around the World Lunges

Once again, you can stretch all of the major muscles used while running with these stretches.

How are they done? First, one of your legs needs to be stationary, and then you lunge backward with the other foot. Then you make a side lunge, and you have to remain there for a moment. Now, return to the center and lunge forward with the same foot. Again, make a side lunge. When done, you need to make a curtsey lunge which is done by bringing the same leg behind the other one and then bending the knees (basically, like you’re attempting a bow or dip.) You need to repeat this pattern five times, and then you can switch the legs and do the same thing again.

If you are a regular runner, or you’ve only known pre-game stretches and are not familiar with the ones needed before running, these four will undoubtedly help you properly warm up all the necessary muscles used in the run.

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