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Repeat 10 times before switching to the left side. Slowly come back up to stand while still holding the quad stretch. Take a little bend in the left leg, hinging forward over left leg while reaching toward the ground (you do not have to touch the ground). Reach back with right hand to grab right foot or ankle to stretch the quads. Quad Stretch: From a standing position, bend right knee, bringing heel toward butt. Complete 10 reps on the right side, then switch to the left leg. Stop when you feel a stretch in the hamstring and return to standing. Keeping right leg straight, take a small bend in the left leg, bring hands to hips, and hinge forward at the hips while reaching chest toward the the straight front right leg. Hamstring Stretch: From a standing position, step right leg out in front of body. Come back up to stand and repeat 10 times, then repeat on the other side. Glute Stretch: From a standing position, shift weight to left leg, cross right ankle over left knee, and bend left knee deeply as if doing a squat. Bend and straighten right knee 10 times, then switch and do the same thing on the left side. Return hips to starting position and repeat.Ĭalf Stretch: From downward dog, reach both heels towards the ground. Lift arms straight up overhead, shifting hips forward so that knee goes past foot while tucking hips under.

Kneeling Hip Stretch: From a kneeling position, step right foot out in front of body to form a 90-degree angle at the knee. Perform 10 reps of each stretch on each side of the body. Return right hand to ground, step right foot back to meet the left and repeat on the other side. Runner’s Lunge: Start in a high plank position. Step right foot to the outside of right hand and lift right hand up toward sky, rotating torso and gazing at right hand. Keep core engaged and swing arms as if running. Reach right arm up overhead towards the straight left leg for an inner thigh and side body stretch.īutt Kicks: Run quickly in place and lean slightly forward, exaggerating form by trying to kick butt with heels. Lateral Lunge with Side Stretch: From standing position, take a wide lateral step with right leg, bending right knee while keeping toes pointed forward and left leg straight. Be sure to keep elbows close to body when pumping arms and make sure to land on toes. High Knees: Run quickly in place, exaggerating form by bringing knees up toward chest. Return to standing position and repeat on left side. Bringing palms to touch, take a big step forward with right leg and bend both knees while rotating torso and arms over the right leg. Extend both arms out in front of body at shoulder height. Walking Lunge with Rotation: Start in a standing position. Whatever your running goal, follow along for the tips and tricks you need t o keep moving forward. In 30 days, you'll be able to outrun anything-especially any self-doubt. We've got quick warm-up moves you'll actually do, cooldown stretches that will make you feel amazing, and an easy-to-follow weekly calendar, including your running workouts, cross-training session, and rest days (because those are important too!). Looking to run faster? Want to increase your endurance? Just want to get out there and start running? We teamed up with Jess Underhill, a running coach and the owner of Race Pace Wellness, to develop a 30-day #RunIntoShape challenge that will help you become a better runner in just one month. But the great part about running for exercise-besides these 11 Science-Backed Reasons Running Is Really Good for You -is that you can always get better at it, whether you're naturally skilled at pounding the pavement or someone who runs, well, only when someone's chasing you. We all know how to run (you can thank your fight-or-flight hormones for that).