Muscles To Stretch For Running

There are several important muscles to stretch for running. A good stretching routine can help to prevent injuries and loosen up your muscles before a workout. Running uses many muscles of the body, so it is important to be thorough and take your time preparing to run.

1. Quadriceps. The quadriceps are the muscles along the front of the thighs. It is important to stretch them thoroughly before running. Stand with one leg bent, reach back and grasp the ankle of your bent leg with both hands. Gently pull your heel up towards the back of your thigh.
   

2. Calves. The muscles along the back of your lower leg take a lot of pressure during a run. You can stretch them through different yet simple leg stretches. Stand with one foot forward and place your front heel on the ground. Keeping your back foot flat on the floor, bend over and stretch to touch your front toe or ankle. You should feel the stretch through your calves. Repeat on the other leg.

3. Hamstrings. The muscles on the back of the upper leg need to be stretched before running. Hamstrings can be stretched by sitting on the floor with legs extended to the sides. Reach your arms out as far as you can towards one foot and lean towards it to get a good stretch. Repeat for the other side.

4. Groin. The muscles in the groin and inner thighs are important for runners, but they can be ignored during many warm ups. The butterfly is one useful stretch for the groin and inner thigh muscles. Sit on the floor with the soles of your feet flat against each other and your knees to each side. Press your arms against your thighs and press down to stretch out your thigh and groin muscles. 

5. Abs. Stretching your abdominal muscles--the muscles in your stomach--before running can be helpful in preventing cramps. Traditional sit ups are one of the best exercises for your abs. Following these, perform reverse sit ups, lie on your back with knees bent and curl your feet up to bring your knees towards your abs. This will stretch out the lower abdominal muscles that can be ignored with traditional sit ups.