Stretching for Runners
Stretching is an extremely important part of a runner’s training. and should be incorporated into your daily routine because it will protect your body against injury and improve your flexibility. Regular stretching reduces muscle soreness and leads to better performance.
Before stretching, make sure you keep these simple tips in mind:
Stretching Exercises:
Standing Quad Stretch
Bend the knee you want to stretch and hold your ankle with the opposite hand. For example, if you want to stretch you left quad, hold your left ankle with your right hand. Once in the upright position, gently pull up and back until you feel the stretch in the front of your thigh. Maintain the position for at least 30 seconds. Once completed, make sure to repeat with your opposite leg.
Calf Stretch
Stand facing a wall with your feet pointing forward, and remain roughly 12 inches away from the wall. Extend one leg behind you, keeping both feet flat on the floor while making sure you rear knee is straight. Slowly lean forward until you feel a gentle upper calf stretch in your back leg. Hold this position for 30 seconds and repeat with opposite leg.
Hamstring Stretch
Sit on the floor with one leg extended and the other leg bent at the knee, positioning the sole of the foot against the extended leg’s inner thigh. Slowly reach forward with your chest, using your arms to reach toward your foot. Lean forward until you feel the stretch along the back of your thigh. Make sure not to overextend and hold the position for 30 seconds. Repeat the stretch on the opposite leg.
Standing IT Band Stretch
Stand upright and cross your right leg over your left. Lifting your left arm up and placing your right hand on your hip, lean toward your right until you feel the stretch across the left IT Band. Hold this position for 30 seconds and repeat the stretching on the opposite side.
Butterfly (inner thigh) Stretch
Sit down with your back straight and your knees bent. Place the sole of your feet together and slowly lean forward with your chest until you feel the stretch along the inside of your thighs. Hold this position for 30 seconds.
Before stretching, make sure you keep these simple tips in mind:
- Do not bounce when stretching. Bouncing puts you at risk of pulling or tearing the muscle. When stretching, you should gradually ease into it.
- Take your time with each stretch. You should hold each stretch for at least 30 seconds.
- Take slow, relaxed breaths when stretching. Make sure you never hold your breath.
- Always stretch before and after a run. Prior to running, take a few moments to easily stretch your muscles, making sure not to overextend yourself. Once your run is completed, your muscles will be loose and warm, making for a better stretch.
Stretching Exercises:
Standing Quad Stretch
Bend the knee you want to stretch and hold your ankle with the opposite hand. For example, if you want to stretch you left quad, hold your left ankle with your right hand. Once in the upright position, gently pull up and back until you feel the stretch in the front of your thigh. Maintain the position for at least 30 seconds. Once completed, make sure to repeat with your opposite leg.
Calf Stretch
Stand facing a wall with your feet pointing forward, and remain roughly 12 inches away from the wall. Extend one leg behind you, keeping both feet flat on the floor while making sure you rear knee is straight. Slowly lean forward until you feel a gentle upper calf stretch in your back leg. Hold this position for 30 seconds and repeat with opposite leg.
Hamstring Stretch
Sit on the floor with one leg extended and the other leg bent at the knee, positioning the sole of the foot against the extended leg’s inner thigh. Slowly reach forward with your chest, using your arms to reach toward your foot. Lean forward until you feel the stretch along the back of your thigh. Make sure not to overextend and hold the position for 30 seconds. Repeat the stretch on the opposite leg.
Standing IT Band Stretch
Stand upright and cross your right leg over your left. Lifting your left arm up and placing your right hand on your hip, lean toward your right until you feel the stretch across the left IT Band. Hold this position for 30 seconds and repeat the stretching on the opposite side.
Butterfly (inner thigh) Stretch
Sit down with your back straight and your knees bent. Place the sole of your feet together and slowly lean forward with your chest until you feel the stretch along the inside of your thighs. Hold this position for 30 seconds.
