Stretching is very important to running performance because it can help prevent injuries, reduce pain from nagging injuries, and improve stride mechanics. Stretching for running performance should focus primarily on the muscles used most in running: calves, hamstrings, glutes and hip flexors. These stretches should be done before and after your run for the greatest effect of the stretches.
Standing Calf Stretch
The standing calf stretch helps loosen both the gastrocnemius and the soleus, the two muscles that comprise the calf muscle. Start by standing on a stair and lowering the right heel, using your left foot on the stair to help your balance. Slowly transfer your weight to the right leg with the knee held straight. This will stretch the more superficial gastrocnemius. Hold for 30 seconds and then bend the knee, slightly sinking further into the stretch. This bent-knee position will stretch the deeper soleus. Hold the bent knee position for 30 seconds and then repeat with the left leg.
Lying Hamstring Stretch
For the lying hamstring stretch, you will need a towel or stretching band. Lie down on your back with your left foot flat on the ground and your right foot in the air. Wrap the towel or stretching band around the foot and extend your leg so that it is straight out in front of you. Slowly elevate your foot, reaching for 90 degrees or greater with your leg. Keep your legs relaxed as you gently pull on the stretching band to increase the stretch. Hold for 30 seconds and then repeat with the left leg.
Low Back/Glute Stretch
Stretching the glutes and low back is important for running performance. Sit on the ground cross-legged. Lift your right leg and cross it over your left, leaving the left leg bent during the stretch. Twist your upper body towards the right leg and loop your left arm over the right leg so you can gently increase the twist of your upper body. Hold here for 30 seconds, then repeat with the right leg bent and the left leg crossed over the right while twisting to the right.
Hip Flexor Stretch
The hip flexors are often forgotten when it comes to stretching, but they are very important each time you lift your leg for a step; the hip flexor is the muscle that lifts your leg. Tightness in these muscles can drastically affect your running performance. Kneel down and place your right knee on the ground with your left foot on the ground in front of you like you're doing a lunge. Contract your abs and slowly transfer your weight onto the left leg. You should feel a stretch on the top of your thighs just below the hips. When you feel the stretch, hold for 30 seconds and repeat on the left leg.
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