Running Stretches

Here are a number of running stretches to do after your workouts.

We know that inflexibility can lead to injuries and muscle imbalance.

The dilemma is how to fit it all in.

This routine should take you around 20 minutes, that includes holding each stretch for 30 seconds and completing each one twice.

Before you begin, click here for some stretching tips.

Photo courtesy of lululemon athletica

Upper Calf (Gastrocnemius)

1. Use a wall or bench for support and place both your hands against it.


2. Place your right foot behind your left foot. Both your feet are facing forward and your heels are down. Your left leg is two feet from the wall and your knee is bent. Your right (back) leg is fully extended with the knee straight.


3. Lean your hips forward, keeping your lower back flat until you feel an easy stretch in the upper calf of your right leg.


4. Hold for 10-30 seconds.


5. Repeat on your left leg.


6. Repeat 2-3 times.

This is similar to the one above with a slight change in position.

1. Use a wall or bench for support and place both your hands against it.


2. Place your right foot behind your left leg. Both your feet are facing forward and your heels are down. Your left leg is two feet from the wall and your knee is bent. Your right (back) leg is around four feet from the wall and is also bent at the knee.


3. Lean your hips forward, keeping your lower back flat until you feel an easy stretch in the lower calf of your right leg. You'll also feel it slightly in your Achilles tendon.


4. Hold for 10-30 seconds.


5. Repeat on your left leg.


6. Repeat 2-3 times.

1. Use a wall or bench for support, face the support and place your left hand against it.


2. With your right hand reach back, bend your right leg and grab your right ankle bringing it behind to your buttock.


3. Your hips are forward and your knees are next to each other.


4. You'll feel a stretch in your right quad.


5. Hold for 10-30 seconds.


6. Repeat on your left leg.


7. Repeat 2-3 times.

Hamstrings

It's easier to lengthen your hamstrings after you've stretched your quadriceps.

1. Sit on the floor.


2. Place your right leg straight out and bend your left leg placing the sole of your left foot against your inner right thigh.


3. Keep your back straight and bend from your hips towards your extended right leg.


4. Place your hands where they land on your right thigh, knee, ankle or foot (it'll depend on your flexibility).


5. You'll feel a stretch in your right hamstring.


6. Hold for 10-30 seconds.


7. Repeat on your left leg.


8. Repeat 2-3 times.

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1. Sit on a chair with your back straight.


2. Lift your left leg, bend it and rest the ankle/foot on your right knee.


3. Lean forward with a straight back over your bent left leg. Let your arms dangle towards the floor.


4. You'll feel a stretch in your left hip.


5. Hold for 10-30 seconds.


6. Repeat on your right side


7. Repeat 2-3 times.

Groin (Adductors)

1. Sit on the floor and bring the soles of your feet together. Wrap your hands around your feet. Keep your back straight.


2. Bring your feet as close into your body as is comfortable.


3. Aim to bring your knees as close to the floor as possible. Don't force your knees down.


4. You'll feel a stretch in your groin (inner thigh). Maintain good upper body posture.


5. Hold for 10-30 seconds.


6. Repeat 2-3 times.

1. Lie on your back with knees bent and your feet on the floor.


2. Gently pull both knees towards your chest, lifting your feet off the floor. Wrap your arms around your knees or place your hands behind the knees.


3. Keep your lower back in contact with the floor, hold and relax.


4. Hold for 10-30 seconds.


5. Repeat 2-3 times.

1. Sit on a chair with your back straight.


2. Lift your left leg, bend it and rest it on your right knee. Your left ankle and foot are hanging over your right knee.


3. Rotate your left ankle 20 times clockwise and anti clockwise.


4. Then gently hold your toes and pull them towards the top of your foot. You'll feel a stretch in the arch of your left foot. Hold for 10-30 seconds.


5. Gently hold your toes and pull the toes towards the heel of your foot. You'll feel the tension on the top of your left foot. Hold for 10-30 seconds.


6. Repeat the sequence on your right ankle and foot.


7. Repeat 2-3 times.

Another Approach to Running Stretches

If you are looking for another way to combine flexibility, strength, range of motion, focus and concentration, try yoga for runners.

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Other useful links.

Dynamic Stretching
Static Stretching
Compression Socks

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