It cannot be stressed enough just how important it is to thoroughly
stretch your muscles BEFORE you run. It is the same with any other
aerobic or high impact exercise; if you don’t warm up your muscles
before you start, you run a very high risk of injury. Warming up first
will also improve your performance, ensuring that you get the most out
of your workout.
Thighs
Your quadriceps are the muscles at the front of your thigh and will keep your leg and hip movements flexible. The best stretch for these muscles is the upright quadriceps stretch. Stand with feet together, close to a wall or something/someone else you can use to support you if necessary. Keep your knees soft – don’t lock them. Bend one leg up behind you, grabbing your ankle and pull your heel into your buttocks. Use a wall or whatever is nearby if you are a little wobbly. You should feel a nice stretch down the front of your thigh. Repeat this 2 3 times on each leg.
To stretch your inner thigh, sit on the floor with the soles of your feet together. Use your hands to pull your feet in toward your crotch whilst using your elbows to push your knees to the floor. Don’t bounce this, but just push as far as you can without causing yourself pain. Hold for 10 seconds.
The above is okay if you are stretching indoors or on dry grass, but if you are outside and the weather hasn’t been kind, you can stretch your inner thigh standing up. Stand with your feet together, knees soft and not locked. Place one foot out a little way, as far as is comfortable, heel to the floor and toes facing upwards. Place both hands on the opposite thigh and bend at the waist. Bend until you feel the stretch in your inner thigh.
Hamstrings
Hamstring problems are common in runners and it is important to stretch these muscles at the back of your thigh thoroughly to avoid pain and injury. Never ignore a pain in your hamstring. Stand with your knees soft and place one leg, toes pointing forward, on to a small step. Bend forward from your waist keeping an arch in your lower back; you should feel a stretch in your thigh and hold for 15 30 seconds before changing legs. You should not feel this in your calf; if you do, you are stretching too much and affecting your sciatic nerve. You do not want to do this! Reposition yourself and ease back until the sensation in your calf disappears.
Back
To stretch your lower back and avoid back injury, lie on the floor and use a mat if necessary. Grab your legs across your shins and hug them into your chest. This will also stretch your hamstrings. Hold for around 10 seconds and repeat. Remember to remove any running weights before you begin your stretches.
Again, if you can’t lie on the floor, you can do this from standing. Stand with your knees soft and place your hands on your back just above your buttocks and slowly and gently lean back until you feel a stretch.
Stretching or cooling down after a run is also important and can help to prevent injury, tight muscles and/or cramping. Repeat the above exercises after your run, paying particular attention to your hamstrings and quadriceps.
It doesn’t matter how fit you are, because if you skip out on warming up and stretching, you will get injured. No matter how short you are on time for your run, it really isn’t worth the risk.
Thighs
Your quadriceps are the muscles at the front of your thigh and will keep your leg and hip movements flexible. The best stretch for these muscles is the upright quadriceps stretch. Stand with feet together, close to a wall or something/someone else you can use to support you if necessary. Keep your knees soft – don’t lock them. Bend one leg up behind you, grabbing your ankle and pull your heel into your buttocks. Use a wall or whatever is nearby if you are a little wobbly. You should feel a nice stretch down the front of your thigh. Repeat this 2 3 times on each leg.
To stretch your inner thigh, sit on the floor with the soles of your feet together. Use your hands to pull your feet in toward your crotch whilst using your elbows to push your knees to the floor. Don’t bounce this, but just push as far as you can without causing yourself pain. Hold for 10 seconds.
The above is okay if you are stretching indoors or on dry grass, but if you are outside and the weather hasn’t been kind, you can stretch your inner thigh standing up. Stand with your feet together, knees soft and not locked. Place one foot out a little way, as far as is comfortable, heel to the floor and toes facing upwards. Place both hands on the opposite thigh and bend at the waist. Bend until you feel the stretch in your inner thigh.
Hamstrings
Hamstring problems are common in runners and it is important to stretch these muscles at the back of your thigh thoroughly to avoid pain and injury. Never ignore a pain in your hamstring. Stand with your knees soft and place one leg, toes pointing forward, on to a small step. Bend forward from your waist keeping an arch in your lower back; you should feel a stretch in your thigh and hold for 15 30 seconds before changing legs. You should not feel this in your calf; if you do, you are stretching too much and affecting your sciatic nerve. You do not want to do this! Reposition yourself and ease back until the sensation in your calf disappears.
Back
To stretch your lower back and avoid back injury, lie on the floor and use a mat if necessary. Grab your legs across your shins and hug them into your chest. This will also stretch your hamstrings. Hold for around 10 seconds and repeat. Remember to remove any running weights before you begin your stretches.
Again, if you can’t lie on the floor, you can do this from standing. Stand with your knees soft and place your hands on your back just above your buttocks and slowly and gently lean back until you feel a stretch.
Stretching or cooling down after a run is also important and can help to prevent injury, tight muscles and/or cramping. Repeat the above exercises after your run, paying particular attention to your hamstrings and quadriceps.
It doesn’t matter how fit you are, because if you skip out on warming up and stretching, you will get injured. No matter how short you are on time for your run, it really isn’t worth the risk.
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