6 Gentle Warm-up and Cool-Down Stretches for New Runners

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There are two main types of stretches, namely dynamic and static.

Dynamic stretching involves moving and jumping and is performed before running to warm up your body and prevent the risk of injuries.

Static stretching involves holding a stretch position after running to cool down your body and increase flexibility.

According to a study by the National Library of Medicine, static stretching requires holding a stretch position for up to 60 seconds until the end of your range of motion (ROM), while dynamic stretching requires moving/jumping about for 3-5 minutes through your ROM.

Here are easy-to-do warm-up and cool-down exercises to add to your running routine.

Warmups

Arm Circles

Stand with your feet at shoulder width apart
Stretch your arms outwards, forming a capital T with your body.
Move your arms in forward and backward circles.

2. Hip Circles

Stand with your feet shoulder-width apart
Place your arms on your hips/waist, forming a Superman/woman pose
Start moving your hips in circles from left to right, then right to left.

3. March in Place

Walk normally
Start driving your knees slightly up while alternating your hands.

4. Jumping Jacks

Stand up with your arms and legs together
Start by jumping apart, then together
At the same time, raise your arms above your head and back on your side
Keep your elbows straight and jump on your toes instead of your midfoot.

5. Hopping

Stand on a flat and stable surface
Gently bend both knees
As you straighten your knees, hop with both legs
Repeat as many times as you can

6. Hamstring Scoop

Stand with your two feet slightly apart
Step the right foot forward and on your heel
Hinge from the hip
Slowly scoop down through the air and come back up
Repeat with your left foot multiple times.

Cooldowns

Arm Stretch

Stand with your feet slightly apart
Pull your arms above your head as if trying to reach for the sky
Engage your core, and hold the stretch for 10 seconds.

2. Arms Overhead Stretch

This is an extension of the arm stretch.

With your hands raised high, drop the left arm on your back and use your right arm to stretch it down from the elbow.
Hold for 10 seconds, and then repeat with the right arm.

3. Side Bend

Stand tall, legs slightly apart
Place one arm on your waist and lift the other hand above your head
Bend over on the side
Hold for 10 seconds and repeat with the other arm.

4. Forward Bend

Stand with your feet together
Raise your arms above your head
Start bending down slowly and attempt to touch your toes with your arms.
Keep your legs straight. Hold the position for 10 seconds, and then come back up.

5. Hamstring Stretch

Remember the hamstring scoop explained above? Instead of scooping, you will hold the position for 10 seconds. I mean,

Stand with your feet shoulder-width apart
Put your right leg in front and on the heel
Hinge from the hip, and slowly bend down and try to touch your toe of the leg in front
Hold that position for 10 seconds and repeat with the right leg.

6. Standing Quad Stretch

While standing with your legs together
Grab your left heel with your left hand
Try pulling it towards your left glute (butt) with both hands
Keep your spine straight
Hold the stretch for 10 seconds
Repeat with the right leg.

In conclusion, do not overdo it when warming up to avoid getting tired before the run. Also, when cooling down, avoid holding a stretch for too long, as it can strain or tear your joints.

Now I’d like to hear from you.

What other simple warm-up and cool-down exercises would you suggest I add to this post?

Let me know by commenting below.

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