Stretching is very important before anyone can go into running. It loosens the muscle and gives you
1. Lying hamstring stretch with rope
Keep your chest area loose and the two legs straight as you pull one leg towards you. A variety: lying as previously, twist the upper knee in towards your chest. Holding the rope around the foot of the twisted leg, push away with the foot, attempting to fix the leg against the strain of the line. You should feel the stretch higher up the hamstring.
2. Lying gluteal stretch against the divider
Keep the lower leg of your front leg just beneath your knee and guarantee that you’re close enough to the divider for your lower back to be off the floor. As gravity tenderly brings your lower back towards the floor, you’ll feel a stretch in the muscles around the side of your rear end. Modify the edge of your hips and front knee to heighten the stretch.
3. Crotch stretch
Hold your feet and delicately utilize your leg muscles to move your knees towards the ground. Holding a straight back and conveying your feet closer to your body escalates the stretch.
4. Gastrocnemius (upper calf) stretch
Keep the back leg straight and push the back heel into the ground. Keeping a straight chest area and tenderly lifting up your hips makes a difference. There shouldn’t be much weight on the front foot.
5. Soleus (lower calf) stretch
Stand nearer to the divider and twist one leg, keeping the foot level on the floor. You should feel a stretch in your lower calf. Inclining towards the divider heightens the stretch; there ought to be little weight on the other foot.
6. Iliotibial band stretch
Spot one foot around the other, with the two feet level on the ground. Keeping the two legs straight, lean your hips towards the side of your rearmost foot (in this way, if your correct foot is rearmost, lean your hips to one side). You should feel the stretch down the outside of your leg and around your hip – in the event that you are exceptionally solid, it might take a couple of times before you feel anything.
7. Hip flexor stretch
Keep your hips squared advances and your chest area vertical; drooping advances diminishes the stretch. On the other hand, watch this video on the best way to stretch your hip flexors and quads.
8. Standing quadriceps stretch
Flex your foot and keep your body directly to boost the stretch through the front of your leg. You can put one hand on a divider on the off chance that you need balance.
So this was a small list of stretches for runners by us which you can follow. There are more advanced level stretches out there which can lead you to even better fitness of the body. But if you are a beginner, then it will be better if you start it with these.