Running Stretches

Stretching is a vital tool in keeping a runner from breaking down as the mileage piles up. Increased flexibility means more potential strength from your muscles, a quicker/easier recovery period, and less compression on the joints. Ideally, static stretching should be done after running as referred to in the previous article on running and dynamic stretching.

I have picked 3 stretches that I believe are key to keeping a runner healthy. These are for the hamstrings, calves (gastroc. and soleus), and quadriceps:

1. Hamstring stretch

Come to a sitting position. Ensure you are sitting on your sitting bones with your legs flat out in front or you. Slide the sole of one foot into opposite inner thigh. Be sure that the foot of the straight leg points upwards.

Place your hands on the floor for support & lean forward...lead w/ your belly button, so as to keep the pelvis from rotating posteriorly (and lessening the effectiveness of the stretch). Feel a gentle stretch in the back of your thigh. Breathe. Hold 30 secs. Repeat on other side.

2. Calf stretch – 2 muscles (gastrocnemius & soleus)

There are two components to stretching the calf complex. (The first stretch stretches the superficial calf muscle, the gastrocnemius. The second stretch stretches the deeper calf muscle, the soleus). With both stretches the starting position is the same – face a wall and put your hands out, with one foot stepped forward and the other straightened out behind (like a runners starting stance). Keep heels in contact with the ground. Remember to breathe. Hold 30 seconds and repeat on both sides.

• 1st stretch – keeping the back heel touching the ground and that same leg straight, lean body towards wall until a gentle stretch is felt in the calf of that back leg.
• 2nd stretch – the only difference with this second stretch is that this time the back leg is slightly flexed at the knee. As before, keep the heel of that back foot in contact with the ground as you lean forward into the wall. A gentle stretch will also be felt in the same calf.

3. Quadriceps stretch

Using a wall or bench to stabilize your balance, flex one leg towards your buttock and grab on to the foot (at the instep, not the toes). You should already feel a stretch in the front of your thigh. To more effectively stretch the quadriceps and include the entire muscle group, tighten your abdominals – this creates a posterior pelvic tilt and will add to the stretch.

To further increase the stretch, push the same-side hip (stretched side) forward. Repeat on other side.

These are just a few of many stretches. Hopefully they will help you prevent, or diminish any discomfort experienced from running.

As well as being a Registered Massage Therapist, Aaron Ashe is also a personal trainer and works with an extensive stable of runners – marathoners, triathletes, and ironman athletes. This blending of approaches allows him to take a prehabilitative approach to injury prevention and to help runners continue to run safely and effectively.