Stretching is an appropriate way to nurture muscles that are constantly being flexed and contracted while running. Through stretching, you can increase your flexibility, improve balance through increased range of motion and potentially increase the speed of injury recovery through better circulation. The hip muscles, in particular, play an important role by providing the means with which runners lift their knees during a run.
Piriformis Stretch
Start this stretch by sitting on the floor with your right leg extended toes toward the ceiling. Cross your left leg over your right and bend the knee so the sole of your foot is flat on the ground and besides your right knee. Brace the triceps of your right arm against the outside of your left leg at the knee. While doing this, slowly twist your torso to the left. Place the palm of your left hand on the ground a few inches behind your back to support yourself. Hold this position for thirty seconds before repeating on the opposite side. This stretch focuses on the piriformis muscle as well as the glutes.
Psoas Stretch
Begin this stretch by assuming a lunge position. Slide your left foot forward keeping the knee directly over your ankle. At the same time, slide your right leg straight back behind you, keeping the leg fully extended and positioning your foot so only the bottom of your toes are touching the ground. Place the palms of your hands on the ground, one on each side of your left foot. While keeping your posture straight, slowly raise your chest forward and up while positioning your weight on the left foot. Hold this stretch for 30 seconds before repeating on the opposite side. This stretch focuses on the hip flexor muscles--specifically the psoas muscle.
Iliotibial Band Stretch
Lie down on the ground on your right side to start this stretch. Assume a running position as if in full stride by drawing your bottom leg, the right leg, toward your chest with the knee bent. Bring the top leg, the left leg, back behind and bent at the knee as if you are trying to touch your foot to your buttocks. Your right hand can rest under your head so your neck is in a less awkward position. The left hand should rest in front of the chest. Exaggerate the position of your legs by bringing the right knee as close to your chest as possible and the left foot as close to your buttocks as possible. Perform this stretch for 30 seconds before switching sides and repeating. This stretch focuses on the iliotibial band.
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