Basic Running Stretches

Stretch, Stretch, Stretch!

Different runners have different opinions on stretching. Your physical education teacher in high school might have pointed out that it’s necessary to do during warm ups to prevent cramping and to help your muscles prepare for the task ahead. Some athletes, like ultramarathon runner Dean Karnazes, claim they don’t even stretch at all before they go on their long running jaunts. So which should you believe?

Well, do what your body responds to. The great thing about the running experience you’ll gain by going out there four times a week, no matter what, is that many of these problems and questions will self-correct. But if you want to get an edge over your laps before you even start a new running program, it can help to know some basic stretches.

What muscles should you stretch? Here’s a basic guide to getting your legs ready for a nice run:

-Quadriceps.

Pick up your ankle behind your butt and feel some tension in your quadriceps, the muscle on the top of your legs where it’s the meatiest. The quadriceps are often a central muscle that will get sore the next day for runners who are suddenly taking up the sport again; if you plan on running up and down on uneven terrain, this stretch will become even more necessary. The quadriceps help fuel your run forward and a lot of their strength equates to your ability as a runner.

-Calves.

Lean forward against a wall while keeping your foot in place. This will place tension on the back side of your ankles and below the knee; the calves. The calves are also a crucial running instrument that you hold in your possession, a key part of the machinery that gets used when you take those thousands of steps into the outdoors. Stretching your calves should really reduce your pain and help you feel loosened up for a run.

-Groin.

Many people suffer groin injuries on a run, so it might be wise to stretch your grown muscles as well – this can be accomplished in the “Indian sit,” in which you sit flat on your butt and connect the bottoms of your feet. You then firmly – but not too hard – place pressure on your legs and press them toward the ground, placing tension on the insides of your legs near the groin. This will further help you feel prepared.

As always, be sure to check with an expert and your own personal intuition to see which stretches are right for you. What works for one person might not work for another – and you might find that you can function well either as a heavy stretcher or as a light stretcher.

Photo Credits: neys

Originally posted 2009-04-15 05:06:53.

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