Running is an effective way to improve your cardiovascular health, muscular endurance and control your weight. While running is a very healthful activity it can also cause you to lose essential flexibility. Poor flexibility can make your running style less efficient and may also increase your risk of both short-term and long-term injury. There are a number of stretches that are important for runners and performing them regularly ensures that all of the muscles that you use when running are kept in good condition. Hold each stretch for 30 seconds of more to develop your flexibility or 10 seconds to maintain it.
Calf Stretch
Running places a lot of stress on your calf muscles. This means that your gastrocnemius, tibialis posterior and soleus muscles are prone to tightness. Tight calf muscles can have a negative effect on your ankle and knee mechanics as well as making them more prone to injury. To stretch your calf muscles, place your hands against a wall and step back with your left foot. Point your toes forward and press your heel into the floor. Extend your leg further back if you want to increase the stretch. Hold the stretch for the desired duration and then change legs.
Lying Quadriceps Stretch
Your quadriceps or front thigh muscles are very important in running. Your quadriceps must contract powerfully to prevent your knee from collapsing as you land after each stride. To stretch your quadriceps -- quads for short -- lie on your front with your head resting on your arms. Reach back with your left arm and grasp your left foot. Pull your foot into your butt and then hold this position. Change legs and repeat. You can also perform this stretch while standing. To maximize the effect of this stretch make sure you keep your knees and thighs together.
Seated Hamstring Stretch
The muscles on the back of your thigh are called your hamstrings. These muscles are responsible for driving you forward as you run. Tight hamstrings are more likely to get injured and can result in a shorter stride length and a less economical and efficient running gait. To stretch your hamstrings, sit on an exercise bench with your legs bent and feet flat on the floor. Extend your left leg and place your heel on the floor. With your hands resting on your right knee, lean forward from your hips and lower your chest toward your thighs. Try not to round your lower back. Hold for the desired duration and then slowly sit up and change legs.
Runner's Lunge
The runner's lunge is an effective thigh and hip stretch that should be part of every runner's repertoire. Take a large step forward with your left leg and then bend your knees so that your right knee rests on the floor. Place your hands on your left thigh and then slide your right leg backwards until you feel a stretch in your hips. Hold this position and then change legs. Keep your torso upright to make this exercise as effective as possible.
Butterfly Adductor Stretch
Your adductor or inner thigh muscles work very hard while you run to keep your hips and knees correctly aligned. If they become overly tight, you can suffer a groin strain. Groin strains are notoriously hard to recover from. To minimize your risk of suffering such an inconvenient injury, sit on the floor with your legs extended in front of you. Bend your legs and place the soles of your feet together. Grab your ankles and pull your feet as close to you as you can manage comfortably. Use your arms to gently press your legs down towards the floor. Hold for the desired duration and then slowly release.
References
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Sports Injury Handbook: Professional Advice for Amateur Athletes"; Allan M. Levy and Mark L. Fuerst; 1993
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Sports Injuries: Their Prevention and Treatment - 3rd Edition"; Lars Peterson and Per Renström; 2000
