Running with stiff, tight muscles is not only hard, but it can also set you up for injury if you make it a habit. Exercising can shorten a person’s muscles, decreasing mobility over time. So doing a few running stretches regularly to maintain or improve your flexibility and range of motion is an essential part of training.
Muscles also respond better to the stress the body puts on them when they’ve been warmed up. Warming up can be as simple as walking for 5-10 minutes, just enough to get the blood flowing through the body. This is also where dynamic stretching can be utilized – active movements that stretch your muscles without holding one position for too long.
Here are the 6 of my favourite stretches that focus on different muscles you will utilize while running.
Quadricepts stretch
Often referred to as your quads. Stretching your quadriceps is extra important to open up the front of your body and if you are running up or down hills.
To stretch them:
- Stand upright and pull your leg behind you with the corresponding hand.
- Tuck your pelvis and pull your shin toward your thigh.
- Keep your knee pointing downward as you do this stretch to protect your knee joint.
- Hold for at least 30 seconds, then switch sides.
I make it a dynamic stretch by reaching up with the opposite arm but you can also use a chair to balance yourself.
This stretch should be felt in the front of your thigh, and from your hip down to your knee.
Hamstring stretch
Your hamstrings make up the back part of your thigh, stretching from the hip to the knee. For this stretch:
- Sit on the ground and extend your left leg.
- Move your right foot toward your inner thigh, so that it touches the top part of your left leg, if possible.
- Lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes.
- Hold for at least 30 seconds.
- Repeat with the other leg.
Be careful not to pull back your toe or overly arch your back during this stretch. You should feel it in the back of your leg, from your knees to your buttocks.
Psoas stretch
The psoas (pronounced “so-az”) muscle is on the front of your spine and connects the lower back to the upper thigh.
To stretch this muscle:
- Start by putting your right foot forward so that you are in a lunge.
- Keep your chest and shoulders upright and push your pelvis back, and tighten your buttocks.
- Lean forward slightly until you feel a stretch, and hold for at least 30 seconds.
- Switch sides.
I make it a dynamic stretch by reaching up with with both arms. You should feel the stretch on the front of your hip on your back leg.
Groin Stretch
Your groin area refers to the part of your body between your stomach and thigh, in the general hip area. To stretch your groin:
- Stand with your feet spread apart in a wide stance.
- Without moving your left leg, lean to the right and bend your right knee until you feel a stretch.
- Hold for 10-20 seconds, then switch sides.
You should feel a stretch in your inner thigh. This is one of my favourites
Dynamic Hamstring Opener – ‘Tin Soliders’
Like I mentioned, your hamstrings make up the back part of your thigh, stretching from the hip to the knee. This will help to get the blood flowing and get you loosened up. For this stretch:
- Start standing with feet shoulder with the part
- Extend right leg straight out in front of you as you bring left hand to tap right toes.
- Lower leg and step forward; repeat on opposite side.
- You can take a deep steps in-between as well.
- Continue for 30 seconds.
Be careful not to let you back round, make sure you stand up nice and tall as you are swinging your legs through.
Inchworm Stretch:
This one covers all the bases: Core, arms, chest, back.
For this stretch:
- Start from standing,
- bend forward at the waist to touch toes,
- then walk hands out to a high plank.
- Hold for 2 seconds; walk feet to meet hands.
- Roll up to starting position.
- Repeat for 1 minute.
Be careful not to move too fast and ensure that your core is engaged throughout the entire process of the stretch.
What are some of your favourite stretches ? Comment below.