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Yes,runningdoes the body good.
![[#image: /photos/57d8d6a046d0cb351c8c6c32]||||||](http://blog.self.com/fitness/blogs/freshfitnesstips/CalfStretch.jpg)
But there is a potential downside to lacing up your running sneakers.
If you don’t prep your muscles properly, you could put yourself at greater risk for injury.
Instead, try warming up and cooling down with a light jog or walk before you pound the pavement.
![[#image: /photos/57d8d6a14b76f0f832a0fa38]||||||](http://blog.self.com/fitness/blogs/freshfitnesstips/hamstringstretch.jpg)
“Don’t stretch a ‘cold’ muscle,” says Dahm.
“And don’t stretch muscles prior to running that are not problematic for you.”
This is especially important for novice runners.
![[#image: /photos/57d8d6a250778cef321a655d]||||||](http://blog.self.com/fitness/blogs/freshfitnesstips/Quadstretch.jpg)
Rather than pushing yourself to the brink, really try listening to your body.
“Remember to stretch problem areas immediately after exercising, before icing,” says Dahm.
“This will help you get the most out of your stretching.”
![[#image: /photos/57d8d6a2d3276fe2329482ca]||||||](http://blog.self.com/fitness/blogs/freshfitnesstips/ITBstretch.jpg)
Calf StretchStand at arm’s length from a wall.
Place your left foot about two feet behind your right foot.
Hold your back straight and your hips forward.
Don’t rotate your feet inward or outward.
Hold for 30 seconds.
Switch legs and repeat.
To deepen the stretch, slightly bend your back knee as you bend your front knee forward.
Hamstring StretchLie on the floor near the outer corner of a wall or a doorframe.
Raise your left leg and rest your left heel against the wall.
Keep your left knee slightly bent initially.
Hold for 30 seconds.
Switch legs and repeat.
As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or doorframe.
Quadriceps StretchStand near a wall for support.
Tighten your stomach muscles to prevent your stomach from sagging outward and keep your knees close together.
Hold for 30 seconds.
Switch legs and repeat.
IT Band StretchStand near a wall for support.
Cross your right leg over your left leg at the ankle.
Extend your right arm overhead, reaching toward your left side.
You’ll feel a stretch along your right hip.
Hold for 30 seconds.
Switch sides and repeat.
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