Good stretches to do before and after running?

Question

Hey there, so I'm a beginner runner, I'm doing this walk/jog running program to help me get started. So I wanted to know some good exercises that I can do before and after the run to help my muscles? WHich ones do you like best? And any links to pages would be great!

Answer 1

Psh, do dynamic stretching before and save the static passive stretching for after the run.  Studies have shown static stretching does not reduce injuries, but does increase strength.  

Answer 2

THE BEST ONE I FOUND IS A QUAD STRETCH (LIFT YOUR SHOE UP TO YOUR BUTT AND GRAB YOUR SHOE) IT SHOULD LOOK LIKE YOUR MISSING YOU LEG FROM THE KNEE DOWN IF SOMEONE WAS LOOKING AT YOU FROM THE FRONT

Answer 3

You mainly want to get your joints prepared. I suggest:

Butterflies - sitting on the floor w/ the bottoms of your feet together and your legs obviously bent, pull your feet in as far as possible and move your knees up from the floor and back down... I'm not sure how to explain them.

Lunges - Side lunges and back. Where you extend one leg and bend the other. Then, you lean both ways while lowering yourself to the ground. Then, you can do this with a leg behind you, too.

That is just a couple. I cannot think of anything else right now.