Stretch your back muscles regularly and you just may improve your running. Stretching the muscles of your back helps prepare your body for the stress of exertion, gives you a fuller range of motion and improves your posture---which can mean more efficient breathing, an increase in circulation, greater flexibility and relief from aching muscles after a difficult training session.
Wall Stretch
This is a static stretch that focuses on the lower back, shoulders and hips. Start by standing three feet from a wall. Place your feet next to each other and keep your legs straight. Next, form a 90-degree angle with your body by bending at the waist---keep your back and neck straight and on the same plane. At the same time, support yourself by placing the palms of your hands on the wall. To initiate the stretch, slowly roll back onto both heels while maintaining this position. Hold this position for one minute.
Crib Stretch
This is a dynamic stretch focusing on the entire length of the back with emphasis on the lower back. Start by lying on your back. With your legs together, bend the knees fully and draw them toward your chest. Wrap your arms around the outside of the thighs and clasp hands below the knees. Arch your back, including your neck, so your spine is rounded and pressing up against the top of your thighs. Next, roll forward until your feet touch the floor. Without pause, roll back to the starting position. Do 15 repetitions.
Trunk Stretch
This is an active isolated stretch focusing on the lower back. Start in a sitting position and keep your back straight. Bend your knees and position your feet so only the heels are resting on the ground with the toes pointing slightly upward. Your upper and lower legs should be at 90-degree angles. While tucking your chin and holding your legs along the outside of the lower leg, pull your torso forward while contracting your abdominal muscles. Use your hands minimally to deepen the stretch. Note that you can deepen this exercise by drawing your heels closer to your body. Hold for one second before relaxing and do 10 repetitions.
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