These running stretches will help prevent injuries and help you recover
faster from your running training.
But first, should you stretch at all?
There seem to be some conflicting messages out there about what should
and should not be done in terms of stretching, strengthening and
running.
Are Running Stretches Good for
You?
So, is stretching good for
you? More and more research seems to suggest that stretching does have
a role in the modern running routine. However, not as many people think
during the warm-up.
It is after your workout that stretching is
important, not before.
You should still warm up before your running training. But that is best
accomplished by doing some gentle, easy running.
Stretching before your workout is not really that helpful. And it can
be counterproductive if your muscles have not warmed up properly yet.
After your running training you should, again, do some gentle running.
Then do your stretches.
Always stretch after your run. Light stretching is a good way to cool
down after running. And it gives you a chance to strengthen
some
important running muscles.
This last part is extremely important. Your lower legs, Achilles and
calf muscles do get a beating every time you get out for a run.
Strengthening those muscles after each and every run will help reduce
the risk of nasty running injuries like Achilles
tendon pain (Achilles tendonitis) and shin
splints.
My Best Running Stretches
Below is a series of stretches I always do. They are my personal
favourites, but I invite you to look around on the web and find other
exercises that you think work well for you. Everybody has got their own
weak spots and everybody needs to work out what is best for themselves.
Heel
drops
Running Stretches #1: Heel Drops
This one helps to prevent Achilles
tendinitis.
You simply stand on the edge of a sidewalk with the front of your feet.
Then you lower your heels.
Hold for a little while (count to five).
Then lift again and repeat 5-10 times.
Running Stretches #2: Calf
Raises
Another favourite of mine that is also good in battling Achilles tendon
injuries. This one is also good against shin
splints and it is really easy to do.
Stand on the floor and lift your heels.
Calf
Raises
Hold for a while (slowly count to five), then drop again.
Repeat five to ten times.
Even if you do not want to do any stretches, please do at least
these two. In my opinion they are vitally important for those lower leg
muscles.
Just make them part of your routine, and with all that stretching and
strenghtening over time you will really make a difference for your
lower legs.
Running Stretches #3: Calf
Stretches
Put one leg backward (straight) and one leg forward (bend in 60-90
degree angle).
Hold and slowly count to ten.
Alternate legs and repeat twice.
Calf
Stretching
Groin
Stretching
Running Stretches #4: Groin
Stretches
Put one bend leg out and one straight leg out the other way.
Slowly count to ten.
Alternate and repeat twice or three times.
Running Stretches #5: Toe
Reaching
This is a good overall one for the legs. Keep your legs straight and
try to touch your toes. Hold for ten seconds, then easily release and
repeat 3-4 times.
You can also do this with crossed legs.
Toe
Reaching
Toe
Reaching with
Crossed Legs
Running Stretches #6: Flamingo
This one helps you stretch your quads. It is a bit hard to keep
balance, so hold on to a wall, or a pole.
Stand straight on one foot, then bend the other leg backwards so that
your foot touches your backside.
Hold this position for about 10 seconds, then slowly repeat and
alternate legs. Repeat 2-3 times.
You
can guess why
they call this
The Flamingo...
This is my stretching routine. There are many more running stretches you can do.
But these stretches together are a good combination that work the important muscles in your legs.
Whatever you do with these stretches, I really encourage you to use some kind of stretching in your cooling down routine!
hope you incorporate these into your cooling-down !
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