Stretching can improve your stride, which may actually increase your pace. Improved stride and increased pace practically means better, faster, and longer running sessions. Stretching (as your warm-up) can also help you avoid injuries. Health.com recommends doing the following steps:
This move prevents tightness in the backs of your legs, improve your stride length, and prevent calf cramping.
To do the downward-facing dog, pull your hips up and your heels down to form an inverted V, arms stretched out in front of you. Focus on keeping your heels and your hips away from one another. Hold this position for 20-30 seconds.
This move helps lengthen your hip flexors and open the fronts of your hips. With this, you can improve your running posture and form and help prevent injury.
To do this, you must kneel with your left knee on the ground and your right knee forward, bent at 90 degrees. Keep your spine long as you tilt your pelvis forward, flattening your lower back and stretching front of your left hip. Hold this position for 20-30 seconds; repeat on other side.
Cross-Legged Seat Stretch
The cross-legged seat stretch can help prevent butt, sciatic, and lower-back pain caused by running too much too soon, or sitting for long periods of time.
To do the cross-legged seat stretch, Lie on your back. Cross your right knee over your left, bending them both. Pull your knees toward your chest to feel the stretch deep in your butt muscle. Hold this position for 20-30 seconds; repeat on other side.