Stretch, stretch, stretch!

Experts have long debated this – when to stretch, how to stretch & its effectiveness. It’s real hard to keep up with it all and know what to do. As for me, I believe it’s very important to stretch after a run. As for before, I just do a warm up like a walk or slow run.

I recommend that you stretch after you run when the muscles are warm & more pliable. Here a a few stretch exercises I tend to do after my runs:

Hamstring Stretch

Lie on your back in a supine position. Keep your right foot on the ground with your knee bent at 90 degrees. Raise your left leg up, grab it below your ankle and pull it toward your shoulders. Pull your leg until your feel a slight pull. Hold that position for about 20 seconds. Switch your leg positions and repeat.

Hip Stretch

This exercise will stretch the iliopsoas muscle on the front of your hip. Move your right leg forward until your knee is directly over your ankle. Your left leg should be stretched out behind you with your knee on the ground. Now lower and push your hips down and forward to create a gentle stretch. Hold this position for 20 to 30 seconds. Switch your leg positions and repeat.

Quadriceps Stretch

While standing on your left foot, pull your right foot up toward your right hip. Keep your lower leg aligned with your thigh. Do not pull your lower leg to the right or left. Pull until you feel a gentle stretch. Hold this position for 20 to 30 seconds. Switch leg positions and repeat.

Butterfly Stretch

This is an exercise that will stretch the adductor (groin)muscles of your inner thigh. Start in a sitting position with your knees out and the soles of your feet together. Grab your toes and pull them gently upward. At the same use your elbows to gently push outward on your knees. You should feel a slight stretch on your inner thigh. Hold this position for about 20 to 30 seconds.

Pretzel Stretch

This exercise will stretch your upper back, lower back, hips and illiotibial band. Start is a sitting position with your right leg straight. Bend your left knee and cross it over your right leg so that it rests on the outside of your right knee. Now place your right elbow on the outside of your left knee. While supporting your body with your left hand twist your body to the left. Turn and look in that same direction. Hold that position for 20 to 30 seconds. Switch leg positions and repeat.

Calf Stretch

There are two muscles in your calf that you should stretch. The largest and most visible muscle is called the gastrocnemius muscle. This is the large one you can see on the back of your lower leg. Underneath your gastrocnemius muscle is your soleus muscle. Your gastrocnemius muscle does most of the work when your knee is straight. When your knee is bent your soleus muscle contributes more work. To stretch your gastrocnemius muscle lie face down with your arms supporting your upper body in a push up position. Place your left foot over the back of your right ankle. Keep your right leg straight. With your toes flat on the ground push back so that your right heel is forced towards the ground. Hold that position for 20 to 30 seconds. Reverse leg positions and repeat. To stretch your soleus muscle perform the same exercise except bend your leg at the knee. This will bring your soleus muscle more into the stretch.

Shoulder Stretch

This exercise will stretch your shoulder, triceps and upper back. Grab your left elbow with your right hand and pull it gently across your chest toward your left shoulder. Hold that position for about 20 to 30 seconds. Reverse your arm positions and repeat.

Todays run: 4 miles in 44.29 minutes

Happy Running!

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