7 Basic Stretches Every Runner Should Be Doing
We all know that stretching should be an everyday part of our routine, but how much, which stretches and for how long has always been a question that has plaged those looking to keep limber. Below we will go over 7 basic stretches that anyone looking to run, walk, jog or sprint should do prior to their workout.
1. Standing Wall Lunge
Areas of foucs:Triceps, quadriceps, calfs, gastrocenemous
Benefits: Preparing method for the movent of the arms durning a run, the stretching of the quadricep as a mover and the strething of the calf for improved foot and ankle flexion, extension and rotation.
Movement: With your forearms placed evenly and firmly on a wall of flat surface for support, making sure that the surface is sufficient to support your body weight plus the weight of force. You are going to place one foot forward flexed, while taking the other foot behind you and pressing your hips along with your arms into the wall, keeping both heels firmly planted on the ground not allowing your heels to come up. Make sure you breath and hold this stretch for about 25-30 seconds, and repeat this up to 3 times then switch sides.
2. Standing bent knees heel stretch
Areas of foucs:Achellies and calf
Benefits: This movent will help stretch any stiffness or soreness asssociated with your calfs or heel
Movement: With your hands placed firmly on a surface below your chest, such as a railing or short wall, you are doing to stagger your stance, one foot in front of the other. You then are going to bend both knees focusing on bending the back one more, because this is going to be our focal leg. Make sure both heels stay firmly planted on the ground you are going to push foward and down, while breathing, and hold this stretch 15-20 seconds each leg, repeat this up to 3 times, then switch legs.
3. Standing frontal hamstring extension stretch
Areas of foucs: Hamstring and lower back
Benefits: Increased mobility and range of motion in the hips, glutes, lower back and hamstring.
Movement: Find a secure surface that will take the weight of your leg plus additional force, something about waist high or slightly lower. You are going to place your heel completly on the surface while keeping your hips squared (or facing) forward, make sure the toe of the foot that is on the ground is also pointing the the foward direction. From here you are going to grab as far down on your lower leg (the leg that is elivated) and reach towards your foot as far as you can while still keeping the leg being stretched straight and the supporting leg slightly bent. Once to that point you are going to hold this stretch 20-25 seconds, repeating up to 3 times, reaching further each time, then switch legs.
4. Lateral extension hamstring stretch
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5. Standing quads stretch
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6. Seated high hamstring/glute periformis stretch
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7. Seated frontal extension hamstring and exteral oblique stretch
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