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 started my chiropractic journey a few weeks before having my 3rd baby. They were amazing, patient and gentle during the pregnancy. They weren't pushy when I took my time, post pregnancy, to come back. They were amazing with my schedule and did everything to work with me. I felt so comfortable with them that I brought my new born baby and my 3 year old in to get adjusted!"
Candace Lozowski
"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
"There is no better place than Chiropractic Health Center, from the moment you step into the office, you are welcomed with a smile and they even manage to remember every patients name. They put a lot of emphasis on your care, you start feeling better with every visit. I would recommend this practice over any other possible treatment/office in the state."
Carlos Vivar-Zuniga
"Dr. Wade has been wonderful! I never thought spinal care was a preventative health measure until I started here. The entire staff are very accommodating and friendly! My back has never felt better! I plan to continue to come for maintenance."
Amanda Smith
"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
"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
"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
"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
"I started adjustments for neck, back, and tailbone pain and at the end of the 10 weeks the pain was completely gone. Dr. Wade is kind, funny, and very good at what he does. He brings positive energy into the office every single day and is in a good mood 100% of the time."
Cassandra Kolstad
"There is no better place than Chiropractic Health Center, from the moment you step into the office, you are welcomed with a smile and they even manage to remember every patients name. They put a lot of emphasis on your care, you start feeling better with every visit. I would recommend this practice over any other possible treatment/office in the state."
Carlos Vivar-Zuniga
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
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla Bueno
"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
"I strained my lower back a month prior to an Ironman race. I was unable to sleep, walk or sit, never mind continue training as planned. The entire office staff is beyond kind, caring, professional and runs extremely smooth. I was explained every step and procedure, along with a patient education class that really helped me understand what was wrong with my back and steps to fix it. Dr Wade was able to get me sleeping, walking and able to compete in my triathlon. 5 stars for many reasons and would highly recommend."
Dylan Howley
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine Kay
"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 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
"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
"There is no better place than Chiropractic Health Center, from the moment you step into the office, you are welcomed with a smile and they even manage to remember every patients name. They put a lot of emphasis on your care, you start feeling better with every visit. I would recommend this practice over any other possible treatment/office in the state."
Carlos Vivar-Zuniga
"Been going to The Chiropractic Health Center of Glastonbury for over 5 years and it is always been a great, safe and welcoming experience! Cannot recommend it enough."
Olivia Mott
"They are not only extremely professional and helpful but genuinely care about your well being! In addition, the group is very supportive of the community. I love that they partnered with We Are the Children to donate thousands of dollars worth of toys.
Jocelyn DeMaio
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine Kay
"Great experience! Our whole family goes and we have referred other family members. Dr. Wade is awesome, he listens and wants what is best for his clients."
Kayla Bueno
"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 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
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
"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'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
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