For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees. Not a surprise, according to Jeff Brannigan, Chief Stretch*r at Stretch*d, a studio dedicated to flexibility and mobility in NYC. Frog Hip Stretch. Hold the pose for 30 seconds to one minute then slowly release back to standing position. "Dynamic—that's in motion—and static stretching is an essential part of any runner's training program," Kennihan said. How to Stretch Your Tight Hamstrings. To be flexible equals to be graceful in dancing and to be resilient in running. Flexibility & Stretching. These exercises can correct imbalances by stretching and strengthening tight muscles. This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin. 6. Yoga straps are inexpensive bands that can loop around parts of your body to help increase flexibility in that area. A Guide to the 11 Best Dynamic Stretches for Runners; Stretching Bands. Put one foot forward with a bent knee, and the other one back with a straight knee. Here are seven easy hamstring stretches for flexibility. But it prepares your body for running and helps relax tired muscles afterwards,” says running expert Sascha Wingenfeld. Dynamic stretching, static stretching, warm up, cool down, cross train, strength train…now I’m telling you to add in hip mobility work too?! Don’t worry, I’m watching your clock! Stand facing a wall a bit more than arm's length away. "Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Perform each exercise once or twice, holding each stretch to the edge of discomfort, or between a 6 and 8 on a scale of 1-10. Not to worry! Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Stretching feels oh-so-soothing post-workout or even after sitting on your butt all day. The 7 Stretches Every Runner Should Do. Runners can experience poor flexibility and hip pain due to high-impact movements and overuse. “Regular stretching alone cannot prevent injuries, make you run faster, or correct poor posture. Flexibility & Stretching or ‘Flexibility Workout Exercises’ (a Google Play’s name) is an app that features a stretching program that will step by step lead to the body of your dreams. Some of these stretches can be made easier by using a yoga strap. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Calf Stretch. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." 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