Stretches for Runners

By Rachel Grunwell

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.

Meanwhile if you are looking for a run goal, then how about entering the Rotorua Marathon – they have a range of distances to suit most levels. You can enter by clicking HERE.

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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