If you run without stretching, you'll notice the effects on your body almost immediately. You won't be as limber; your muscles will feel tight; and you might even hurt yourself. Stretching is a vital part of any runner's workout. According to Cool Running, an online resource for runners, stretching not only helps reduce muscle soreness and prevent injury, it also promotes improved athletic performance. At the minimum, you should aim to stretch your hamstrings, calves, quadriceps and buttocks.
Wall Pushups
The wall pushup stretches your calves hips, shoulders and back. According to Cool Running, you can perform three different variations of this stretch. To perform the first variation, stand a few feet away from a wall. Place your hands on the wall, keep your heels flat on the floor and lean forward, stretching your calf muscles. The second variation stretches the muscle that underneath your calf. Begin in the same position as the previous stretch. Bend forward and place your hands on the wall. Bring your right foot forward and lift your toes. Hold the stretch for a few seconds, then repeat on the opposite side. The third variation of the wall pushup stretches your hips, shoulders and back. Begin in the same starting position as the previous pushups. Bend your body forward at the hips and place your hands on the wall. Raise your toes off the floor and lean your buttocks back. Hold the stretch for a few seconds, then release.
Piriformis Stretch
The piriformis stretch works the piriformis muscle, located in your buttocks. Physical therapist Debbie Pitchford, quoted on Hal Higdon running website, said this stretch helps to promote overall flexibility. Lie on the floor and cross your right leg over your left knee, resting your right shin on your left thigh. Hold your left thigh with your hands and pull the leg towards your body. Hold the stretch for a few breaths, then release and repeat on the opposite side.
Hamstring Stretch
The hamstring stretch is one of the most important stretches for runners. Most runners have their own variation of this stretch, but Pitchford recommends you lie on the floor to perform this stretch. Keep your back flat on the ground and raise your bent right leg into the air, bringing it to a 90 degree angle with the floor. Grab the back of your right thigh with your hands and straighten your knee. Repeat the stretch on the opposite leg.
Quadriceps Stretch
The quadriceps stretch elongates the muscles in the front of your thigh. Stand on your right leg, using a prop such as a chair for balance if needed. Bend your left leg and reach around with your left hand to grab the foot, bringing it in close to your body. Hold the stretch for 30 seconds, then release and repeat on the opposite foot.
