7 Stretches for Runners

Blog by Rachel Grunwell: Marathoner, qualified yoga teacher, wellness columnist for Good magazine & director of Inspiredhealth.co.nz . Follow Inspired Health for inspo, recipes & giveaway on Facebook & Instagram 

7 Stretches For Runners

Love running? Well, make sure you stretch.

This element of training is as important as the long runs, short runs, hill runs, speed work, strength work & the rest days.

Running tightens up your muscles and so stretching helps to counteract that.

Before you run, spend a few minutes doing ‘moving, dynamic stretches’ (ie leg swings or smooth and controlled ‘walking lunges’). This prepares the body for moving well – and so you feel less tight.

After your run, take a few minutes to stretch out too. It helps to bring length back to the muscles – and to avoid walking like a ‘lego-man’.

I teach ‘yoga-for-runners’ classes in Auckland. But if you can’t access a run-specific yoga class like this then try ‘yin yoga’, tai-chi, Pilates, stretch or Les Mills ‘body balance’ classes. Remember this restorative element of training is as important as the hard miles.

Stretches for Runners:

  rm-lunge

Lunges – hits the hip-flexors & hamstrings. Releases tension around the hips nicely.

rm-hamstrings

Forward fold – hello hamstrings!

rm-quad-stretch

A magic quad stretch. Remember to stand tall.

 

  rm-1-foot-stretch

Stretch under the feet. Ditch the shoes ideally. Gently ease in & out of this.

rm-squat

Squat. Stretches your thighs, hamstrings & calves. Relieves tension in your back too.

rm-recline-pigeon

Hello hips & glutes stretch!

rm-legs-up-the-wall

Legs-up-the-wall. Finish any workout with this restorative yoga pose. It’s bliss!

 

rg-headshot

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