Stretching

Stretching can be a relaxing and enjoyable part of your training. As a runner it can reduce soreness, improve your performance and keep you on the roads or track. Knowing how and when and what muscles to focus on, makes it easy to add flexibility exercises to your workouts.

How
When
Women and Flexibility
Making the Time
Specific to Running

How

• Move around and warm up your body before you begin. Flexing cold muscles is difficult and may cause injury.
• Start with an easy stretch, where you feel a mild tension and relax. The tension should subside as you hold it. If it doesn't, ease off and find a tension that's comfortable. You shouldn't feel pain.
• Keep steady and don't bounce around.
• Hold for 10-30 seconds. You can count the seconds in your head. Over time you'll know how long this feels and won't need to count.
• Keep your breathing slow and steady. Don't hold your breath.
• Repeat this action two or three times on each muscle. Start slowly each time moving a little further with each one until you feel the mild tension again.

When

Recent research shows that stretching before exercise could harm performance. While the debate continues it's still widely agreed that it's important to stretch after exercise.

I prefer to do a number of warm up exercises before running. These get the blood moving and muscles ready for your workout. Then jog slowly for 10 minutes before picking up the pace. Before a race or a speed session also include four to six strides. These are 50 to 100 meters in length and you gradually increase the pace with each one.

After your workout focus on the specific muscles that tighten and shorten with running. As a minimum spend a few minutes to flex and lengthen the calves, hamstrings and quads. Then work on the others when you have time.

Women and Flexibility

The good news for women is that we're generally more flexible than men. It seems women are genetically designed for greater flexibility, especially in the pelvic area to assist with child birth.

During pregnancy the changing hormones can loosen joints, tendons and ligaments particularly in the lower spine and pelvis. If you're pregnant take extra care as you're more at risk of injury.

Making the Time

We find the time to run but often forget to stretch. As we rush from running to work and family commitments it often gets put off. There are plenty of moments during the day when you can work on your flexibility. Try doing it while reading, on the phone, watching TV, listening to music, sitting or talking.

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Specific Running Stretches

Here are a number of stretches to do after running. This routine should take you around 20 minutes, that includes holding each for 30 seconds and completing each one twice.

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 worked your quadricipes.

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.

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