Everyone - runners, as well as non-runners - knows that stretching is an essential part of running. While stretching pre-run is sometimes advised, (always, always do a 5 - 10 minute run pre-stretch, as you could tear muscle if you don't) the most necessary time to stretch is after your runs; a good 10 - 15 cool down and stretch are incredibly important in keeping your body healthy and pain free.
When I first started running (back in April) I was, you might call "ignorant" of the simple, well-kown fact that in order to enhance my performance and to remain pain/injury free while running, I needed to stretch. (a lot more than I was doing at the time!) Stretching and running are two paired for one critical reason:
Here are 6 great, effective stretches that are great to perform post-run that I really enjoy:
1.Wide Feet Forward Bend
Straddling your mat, make sure your feet are wide, with your feet parallel to each other. (about 3 - 4 feet apart) Standing tall, exhale and slowly bend toward the floor, with a straight back: keeping your eyes and head up until your hands touch the floor. Place your hands on your ankles and slowly rock back and forth between your legs: stretching out your hamstrings. Hold for 5 deep breaths. Repeat if desired.
2. Standing Calf Stretch
Stand facing a wall, about 12 inches away from it. Extend your arms in front of your shoulders to place your hands flat on the wall, keeping the elbows bent. Keeping both feet flat, step or slide your left foot back, lengthening your left leg and straightening your arms. You should feel the stretch in the calf of the back (straight) leg. The more your lower your heel to the floor, and the farther you slide your straight leg behind you, the deeper you will feel this stretch. Breathe deeply and hold for 10-30 seconds. Switch sides.
3. "Runner's" Stretch
Start in plank position. Bring your right knee to your chest, and bend your torso towards the ground: holding the "lunge" Release and slowly straighten the right leg; pointing your toe to the sky, and pushing your left foot to the floor. Repeat a few times on that side, and then switch sides.
4. Single Leg Hamstring Stretch (seated)
Sit on the floor with your legs straight in front of you. Bring your right foot in/up so that your legs form the number "4". Slowly lean over your extended leg, and grasp either your shin, ankle or bottom of your foot. Hold for 5 deep breaths and then release. Switch sides.
5. Standing Quad Stretch
Stand tall, holding onto a chair or wall for balance if necessary ). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
6. Hip Flexor Stretch
Sitting on the floor, pull both of your feet in towards your groin: so that you're looking at your feet like a "book". Try to keep your knees/legs on the floor, and slowly lean over your "book feet", breathing as you do. Repeat as often as you feel necessary.
Now it's your turn: what are some of your favorite ways to cool down and stretch?
When I first started running (back in April) I was, you might call "ignorant" of the simple, well-kown fact that in order to enhance my performance and to remain pain/injury free while running, I needed to stretch. (a lot more than I was doing at the time!) Stretching and running are two paired for one critical reason:
Here are 6 great, effective stretches that are great to perform post-run that I really enjoy:
1.Wide Feet Forward Bend
Straddling your mat, make sure your feet are wide, with your feet parallel to each other. (about 3 - 4 feet apart) Standing tall, exhale and slowly bend toward the floor, with a straight back: keeping your eyes and head up until your hands touch the floor. Place your hands on your ankles and slowly rock back and forth between your legs: stretching out your hamstrings. Hold for 5 deep breaths. Repeat if desired.
2. Standing Calf Stretch
Stand facing a wall, about 12 inches away from it. Extend your arms in front of your shoulders to place your hands flat on the wall, keeping the elbows bent. Keeping both feet flat, step or slide your left foot back, lengthening your left leg and straightening your arms. You should feel the stretch in the calf of the back (straight) leg. The more your lower your heel to the floor, and the farther you slide your straight leg behind you, the deeper you will feel this stretch. Breathe deeply and hold for 10-30 seconds. Switch sides.
3. "Runner's" Stretch
Start in plank position. Bring your right knee to your chest, and bend your torso towards the ground: holding the "lunge" Release and slowly straighten the right leg; pointing your toe to the sky, and pushing your left foot to the floor. Repeat a few times on that side, and then switch sides.
4. Single Leg Hamstring Stretch (seated)
Sit on the floor with your legs straight in front of you. Bring your right foot in/up so that your legs form the number "4". Slowly lean over your extended leg, and grasp either your shin, ankle or bottom of your foot. Hold for 5 deep breaths and then release. Switch sides.
5. Standing Quad Stretch
Stand tall, holding onto a chair or wall for balance if necessary ). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
6. Hip Flexor Stretch
Sitting on the floor, pull both of your feet in towards your groin: so that you're looking at your feet like a "book". Try to keep your knees/legs on the floor, and slowly lean over your "book feet", breathing as you do. Repeat as often as you feel necessary.
Now it's your turn: what are some of your favorite ways to cool down and stretch?
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