Stretching techniques to prevent injuries and improve your performance

(november)

In the Bimbo Global Race, thousands of runners around the world share a passion for movement, improvement, and healthy living. That's why preparing your body before and after each workout is essential to avoid injury and boost performance.

Before running: activate your muscles

Pre-run stretching should focus on dynamic movements that prepare the body for action. Some recommended options are:

• Leg swings: forward and sideways, to activate the hips and quadriceps.
• Ankle and knee rotations: improve joint mobility and prevent sprains.
• Gentle jogging with knee lifts: helps to increase body temperature and gradually activate the heart rate.

Spending at least 10 minutes on this type of warm-up improves circulation and coordination and reduces the risk of cramps or tears during the run.

After running: stretch to recover

When you're done, it's time to relax your muscles with static stretches, holding each position for 20 to 30 seconds. Focus on:

• Hamstrings: lean forward slightly, keeping your back straight.
• Calves: place your hands on a wall and alternate legs.
• Lower back: with gentle stretches on the floor to release tension.

These exercises help reduce muscle stiffness, promote recovery, and better prepare you for your next training sessions.

One step closer to the next goal

With the Bimbo Global Race 2026 on the horizon, it's time to continue training your body and mind to be ready for a new edition full of energy, unity, and purpose.