Spring is the perfect time of year to resume outdoor runs! Temperatures have increased and runners should no longer have to contend with icy conditions after a long winter.

Whether you jog on a trail, beach or roadside, this activity builds muscle strength, burns calories and can improve mood. Before you take off running, warm up your body and remember to cool down with the following stretches.

Before Your Run

Pre-run stretches can loosen the muscles, joints and activate the nervous system. A proper warmup can decrease injury risk and put you in the right mental state to perform your best!

1. Standing Knee Hugs

To relieve back tension, stand with your feet shoulder width apart and lift your left knee. Balancing on your right foot, hug the left knee into your chest and hold. Repeat with your left foot on the ground and your right knee up.

2. Kneeling Hip Flexor Stretch

Tight muscles where your thighs meet your torso can cause hip and back pain. To stretch your hip flexors, drop to your right knee and plant your left foot in front of you. With both hands on your left knee, lean forward and straighten your right hip. Hold, then switch legs.

3. Seated Hamstring Stretch

Stretching the muscles that connect to your hip flexors, glutes and calves can help prevent back and knee pain. From a seated position, extend your left leg and keep your right leg bent. With the right foot resting on the inside of your left thigh, bend forward and reach for your left foot. Hold this position, then repeat with the right leg out.

4. Downward Dog

This yoga pose stretches out the calf muscles. Starting on all fours, lift your knees and walk your feet back into a plank position. Keeping your arms straight, push your hips up, press your heels down and hold.

5. Seated Twist

To stretch the back of your thighs and buttocks, start in a seated position with your legs out in front of you. Cross your right leg over your left and plant your right foot on the floor with the knee bent. Twist to your right and gently press that knee inward. Hold, untwist and repeat on the other side.

After Your Run

Post-run stretches can help prevent muscles from getting tight, increase your flexibility and improve performance on your next run.

1. Standing Quad Stretch

To stretch the muscles that cover the front and side of your thighs, start with both feet on the ground. Pull your left leg behind you and draw your shin to your thigh. Hold, then switch to the right leg.

2. Standing Calf Stretch

Neglecting your calves after a run to increase risk for injury. To stretch these muscles, stand with one leg behind the other. Bend your front leg forward and keep the back leg straight. Gently rock forward and back on the bent front leg, then repeat with the other leg forward.

3. Iliotibial Band Stretch

The IT band runs along the outside of your thigh. To stretch these muscles between your hip and shin, cross your left ankle behind your right. Raise your left arm overhead and lean to that side, so you feel the stretch in your right leg.

4. Butterfly Stretch

In this position, you can stretch out the inner thighs and groin. Sitting on the ground, bend your knees to bring the bottom of your feet together. Holding your feet with both hands, lean forward and slide your heels toward your body, pressing your knees down.

5. Piriformis Stretch

To stretch this small muscle behind the gluteus maximus, lie on your back with your knees bent. Crossing your left ankle over your right knee, pull your right leg to your chest. Hold until you feel a stretch in the back of your thighs and buttocks, then switch to the other side.
 
Regular chiropractic treatment is great for runners! To ease joint pain and improve flexibility, contact The Chiropractic Health Center of Glastonbury today.

"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I just finished my 30 session program and went over my x-rays with Dr. Wade. The improvement in my scoliosis shown in the x-rays was remarkable and corresponded with the greater mobility and wellbeing I have been experiencing. Dr. Wade is very professional and always willing to answer questions and address specific concerns. I highly recommend him."
Austin Lyons
"At my first appointment, I couldn’t stand up straight. I am now able to go back to my regular exercise routine. The staff is very knowledgeable, very friendly and organized. I have never had to wait more than a few minutes for my appointment, even when the office is very busy."
Amanda Bedding
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby DeMartino
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I love Dr. D and his great staff. I have been going to him for about 16 years and I would gladly recommend him to anyone looking for a chiropractor. He has helped me immeasurably."
Lelaneia Dubay
"Amazing place to get realigned! Everyone in here is highly knowledgeable and genuine. I've been a patient here for 10+ years and recommended it frequently!"
Kyle Maglio
"I felt heard, taken care of, treated with kindness and respect. Wonderful positive experience. A very welcoming office and staff. Definitely a five star establishment!"
Beth Melzen
"I started going to Dr. D when my orthopedic doctor recommended him for whiplash. I had always been skeptical of chiro services, but Dr. D and his associates are wonderful. They've kept me pain free for years now, as I have monthly adjustments to ensure good health now and in the future. I highly recommend Dr. D."
Maureen Willcox
"I started going to Dr. D when my orthopedic doctor recommended him for whiplash. I had always been skeptical of chiro services, but Dr. D and his associates are wonderful. They've kept me pain free for years now, as I have monthly adjustments to ensure good health now and in the future. I highly recommend Dr. D."
Maureen Willcox
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"I started coming here 5 years ago. At that time, I had difficulty walking down our hallway. With Dr. D’s care, I am at the gym 4x a week and yoga 2x a week. I will continue to come on a regular basis as part of my proactive healthy living plan. Not only am I grateful for the amazing care I receive here, but for the staff who now feel like family."
Lynn Frazier
"Such a great experience in understanding and learning how to treat my chronic pain! The office staff is wonderful, informative and empathetic! Dr. D is also invested in making you to your best self! They found a convert here!"
Debby DeMartino
"The single greatest team of professionals I’ve ever met and worked with. From the moment you step in, Brooke is absolutely wonderful and always so accommodating with scheduling and brings so much cheer to the office. Dr. Wade is a phenomenal doctor and completely transformed my back after a work related injury that showed underlying spinal conditions. I now am pain free in my day to day activities and back to my normal active lifestyle. Couldn’t recommend this practice enough to anyone and everyone."
Alexis F.
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip Gilman
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela Pratt
"Amazing place to get realigned! Everyone in here is highly knowledgeable and genuine. I've been a patient here for 10+ years and recommended it frequently!"
Kyle Maglio
When I first came, I was out of alignment and had joint soreness but through my continual sessions, my overall health has improved 100%. I want to thank all the staff for their support and education."
Benjamin Israel
"Dr. D has been providing an integrative approach to the health and well being of my family for over 25 years. He is not only a highly skilled practitioner, but is a compassionate and caring person, not only to his patients but to the community.
Susan Keane
"I just finished my 30 session program and went over my x-rays with Dr. Wade. The improvement in my scoliosis shown in the x-rays was remarkable and corresponded with the greater mobility and wellbeing I have been experiencing. Dr. Wade is very professional and always willing to answer questions and address specific concerns. I highly recommend him."
Austin Lyons
"The staff at Chiropractic Health Center of Glastonbury is wonderful. They take time to get to know you, personally. They all always have a smile to greet you with and are genuinely concerned for your comfort and well being. Dr DeFrancesco truly wants to make sure you understand your issues with your body and he takes time to explain what those are."
Daniela Pratt
"Dr Francesco and the staff are outstanding. I am so glad I found out about this chiropractic practice and am forever grateful for how much better I am feeling since getting treatments there."
Jody Lefkowitz
"Dr. Wade and the front office staff are fantastic. The office is friendly and super efficient. I have never had to wait more than 10 minutes to be seen. Dr. Wade got my back feeling better. I’m feeling healthier and have much more energy."
Corey Morrison
"I started going to Dr. D when my orthopedic doctor recommended him for whiplash. I had always been skeptical of chiro services, but Dr. D and his associates are wonderful. They've kept me pain free for years now, as I have monthly adjustments to ensure good health now and in the future. I highly recommend Dr. D."
Maureen Willcox
"Best chiropractor in town!!! This office is amazing and always there when you need them! I’ve been a patient of Dr. D for over 25 years can’t say enough about him...you won’t be disappointed!"
Amy Whited
"Dr DeFrancesco is the best. I can’t say enough good things about him. He is a genuine and caring person. It is his help that has allowed me to continue to go to work every day and provide for my family. The staff is always super accommodating and pleasant to deal with. I have never received an attitude. When Dr DeFrancesco is not available, I am fortunate that he leaves me in the talented hands of Dr Wade and Dr LeFavor."
Robert Zdrojeski
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
"Our family has been clients since 1994 and since 2005, we have been one of his long distance clients moving to New Hampshire! We have continued with monthly adjustments as he is truly The Best of The Best!"
Skip Gilman
"My whole family goes to Chiropractic Health Center of Glastonbury. My other half has been getting adjustments for years and he has been the driving force for the family to get checked out. He says since he has been coming here, if his back has any issues or is out, it seems to get better much faster than ever before. If you've had any problems with your back, you'll know that speaks volumes. We trust this group!"
Maggie P.
"From the moment you walk into the office, you are welcomed with a smile and they even manage to remember every single patient's name. They treat you like family and put a lot of emphasis on your care. I started coming to this office when my son was about 4 months old and now at 11 months old, I have seen SO much progress with his neck that I myself started to see Dr D. and I am very grateful to have found such a wonderful place."
Nichole Currie
"Dr Francesco and the staff are outstanding. I am so glad I found out about this chiropractic practice and am forever grateful for how much better I am feeling since getting treatments there."
Jody Lefkowitz
"I started going to Dr. D when my orthopedic doctor recommended him for whiplash. I had always been skeptical of chiro services, but Dr. D and his associates are wonderful. They've kept me pain free for years now, as I have monthly adjustments to ensure good health now and in the future. I highly recommend Dr. D."
Maureen Willcox
"I lost my cousin (who was also a lifelong best friend) tragically back in November and happened to mention it during an adjustment, and a few days later, I received a handwritten sympathy card from Dr. Joe and the team. Things like that go a long way! I recommend CHCG without reservation."
Maxwell T.
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