Stretching is a necessity for the runner seeking to avoid injury, direct the mind towards the coming race and to increase flexibility. Though cold muscle stretching can lead to injury, stretching following a 10-minute warm-up jog can prove a distinct advantage. When stretching, remember not to bounce. Instead, slowly and continuously lean into each stretch. Also, hold each stretch for 10 to 15 seconds, especially before a speed workout.
Lower Leg Stretches
Place both your hands against a wall at shoulder height, elbows slightly bent. Stand with feet shoulder-width apart and slide one foot straight back 10 inches. Keep the heel to the ground. Slide the other foot forward while slightly bending the knee. This stretch works the upper calf, the gastrocnemius.
Concentrate on the lower calf next. Move your body closer to the wall with your hands in the same position. Position your feet below your shoulders. Keep one foot flat on the ground and bend slightly at the knee. Bending the knee more and leaning towards the wall will increase the stretch. The opposite leg is lifted slightly off the ground. This stretch works the soleus muscle.
Upper Leg Stretches
Turn sideways and keep your left hand on the wall at shoulder height. Cross your right leg in front of the left so the outsides of your shoes are almost touching. While keeping both your legs straight, slowly lean the left side of your hips towards the wall. This stretch focuses on the illiotibial band.
Stretch the quadriceps next. Standing on one leg, bend the opposite leg lifting the foot behind you. Reach behind your body with both hands and grasp the foot at the ankle. Don't let your knee point to the side---aim it down towards your toes. Your posture should be erect but not rigid. Gently pull the foot higher and push out at the hips to increase the stretch.
Focus on the hamstring next. Lie flat on your back and lift one leg to a vertical position. Draw a belt or cord over the bottom of the foot and hold it on each end using two hands. Keeping the leg straight, slowly pull the cord down and towards your head.
Glutes and Groin Stretches
Stretch the piriformis and glute muscles next. While still lying on the floor, bend the knees so both feet are lying flat on the ground. Place the outside of one foot just above the knee of the opposite leg. Reach both hands around each side of the leg resting on the ground and clasp your fingers over the knee. Slowly lift and draw the leg towards your chest to increase the stretch.
Rise to a sitting position to stretch the groin muscles. Sit upright and place the soles of the feet together. Clasp your hands and slide them underneath the feet. Slide your feet as close as you can towards your crotch. Bend forward slowly from the lower back to increase the stretch. Do not curve the spine.
