When you’re in a hurry it can be really tempting to skip stretching. My advice? Don’t! Taking a few minutes to properly stretch before, and even in-between your runs can help avoid injury and keep you running injury free for years to come. I went out on the web and gathered together instructions for some of my favorite stretches:
6 Rules to Stretch By:
1) Walk or jog easily for 5 minutes before you begin stretching. This warms up your muscles and prevents injury.
2) Stretch where it’s warm.
3) Do not bounce. Bouncing may cause you to pull or even tear the muscle you are stretching.
4) Don’t stretch beyond the point at which you feel tightness in the muscle. Never push yourself through muscle resistance or pain.
5) Breathe easily through each stretch and allow the muscle to relax.
6) Hold each stretch move for 30-45 seconds; repeat each stretch 2 -3 times.
14 Stretches for Injury-Free Running
There are a number of great resources on stretching for runners. One of my favorites can be found on Cool Running along with illustrations of each move. If you’re really in a hurry, you can get by just doing #2, 5, 7, and 12. I’ve added to the Cool Running list a couple more that I use regularly.
Some of these stretches require that you are near a wall you can lean against.
1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves. If you’re running more than fifteen miles a week you’re really going to feel this one…it feels great.
2. Wall Pushup #2
From the same position above, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back. Keep your balance!
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms. If you’ve just started running, you’ll be amazed at how much you use your upper body during your runs; you’ve probably notices some soreness in your shoulders and upper arms. This stretch feels soooo good in those sore spots. Do it easy and remember to breathe.
5. Hamstring Stretch Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds. (Really important – especially if you run hills.
7. Heel To Buttock (Flamingo)
You know you're a runner when you can do this without falling over! Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat. You see people arching their backs when they do this one. Don’t! Keep your back straight and only pull your leg as far towards your butt as is comfortable.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder). I LOVE this stretch. My back tends to get sore, especially after long runs. For me, this is a must-do.
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back. Try to keep your back straight on this one.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground. If you’ve ever strained a groin muscle, you know how important this one is. Ouch! Do this one G-E-N-T-L-Y.
13. Heel Drop
Stand on a curb or step and drop your heels just to the point you feel the stretch and relax your calves. Your heel will move closer to the ground as your calves stretch. This one targets the Achilles tendon and helps prevent the dreaded “shin-splints.” I had ‘em once. You don’t want ‘em.
14. Splits
Set your feet parallel and spread them as far apart as is comfortable. Fold your arms at the elbows and bend forward, while trying to reach the ground with your folded arms. This stretch works your iliotibial band on the inside of your thighs.
As I said before, there are some great resources (on the Internet) about stretching for runners. One of my favorites is the series of videos on the Road Runner Sports website. There, Brian Dorfman fully illustrates many of the stretches listed above and then some.
And let us not forget Yoga. Many runners I know combine their running regimen with a Yoga practice. Here's a great video that illustrates helpful yoga moves for runners.
