Stretching for runners

 

Just about any exercise, especially running, makes your muscles tight. If you don't do anything to counter this tightness, in time your muscles will get tighter and tighter. This can hinder your performance and lead to injuries. If you're going to run you need to commit to a stretching routine. Today we'll show you the top four stretches for your running muscles.

1. Lower back

Running is high impact and hard on the hips, which can lead to lower back tightness.

How : Lie on your back. Lift one foot, knee bent. Hold the outside of your knee with the opposite hand and draw the leg across your body. Keep your shoulders in contact with the ground. On each exhale, lower the leg closer to the ground. You should feel this in your lower back and side. Hold, then switch sides.

2. Hamstring stretch

The hamstrings propel the legs forward, so they are prone to tightness.

How : Lie on your back and place a band (or a skipping rope or towel) around one foot. Pull the leg up and try to get it close, or past, vertical. Start with the knee straight, then bend it slightly to get deeper into the muscle. Keep the other foot on the ground and turn it in. On each exhale, move deeper into the stretch. Hold, then switch sides.

3. Hip flexors and lateral chain

The hip flexors swing your leg from back to front. They can cause issues if not stretched.

How :  Go into a lunge with the back knee on the ground. Lift your torso, place your hands on your lower back, push your hips forward and lean your head and shoulders back. You'll feel it in the hips and upper thigh. Hold for 10 seconds. Raise the arm in line with the back leg and reach to the opposite side, stretching into the armpit and triceps. Hold, then switch sides.

4. Calf stretch

The calves lift you onto the forefoot, so are the hardest-working muscles in running.

How : Push against a wall or pole. To stretch the back leg, split your feet, bend the front knee and keep the back knee straight, with the heel on the ground. Drop your hips down and forward. Try bending the back knee to stretch the other muscle. Hold, then switch sides.

Stretching tips

• Before exercise, hold each stretch for 6-20 seconds on each side, to help prevent injury.
• After exercise, hold each stretch for 30-60 seconds on each side, to gain flexibility.
• Don't overstretch or your muscles will fight back. Ease further into a stretch as you exhale and as the muscle releases.
• If you can't feel a stretch, you may not need it. If you feel it straight away, that muscle needs focus.