Runners Need

Backs and Beyond - Article 1: Stretching

There are far more interesting things to do in the lead up to the Flora London Marathon than to stretch, but there aren’t many things which are as important, especially in terms of preventing injuries.
 
The following stretches are for the most important muscle groups for running. If you are a masochist (or just bored!) you may want to do other stretches, but these are the ‘core 6’ that I recommend to all runners.
 
I tend to advise that runners stretch not only before and after running, but also throughout the day, every day. If you can set your PC to remind you to do lets say one stretch every hour, or if you were to do a stretch every time you have a cup of tea, then stretching before and after running is much less important, as your muscles are prepared all the time.
 
The way you stretch is also crucial. If you stretch to the extreme, with the tenet of ‘no pain no gain’, then you are on a road to nowhere, and probably on the road to injury! Stretching hard just makes muscles spasm, rather than lengthen. No point in doing that, is there? So a stretch should be comfortable. 30 seconds to a minute is normally enough for most muscles.

Hamstrings

1. Place your left foot on a table which is above knee height, but below hip height.
2. Bend at the waist until your chest is touching your thigh, and let your arms dangle. Your whole upper body should be loose
3. Begin to slowly straighten your left leg, keeping your chest on your thigh, until you feel a very gentle stretch.
4. If your chest and thigh start to leave each other, you have gone too far!

Buttocks

 

1. Sit on the edge of a chair. Keeping your back straight, cross your left leg over your right.
2. Bring your left knee to your chest and keep it there using the notch of your right elbow. Keep your back straight! You should feel a nice stretch in the bum.
3. If you want to make the stretch a little stronger, twist your upper body to the left. 

Groin 

1. Sit on the floor. Bend your knees, and then keeping your feet together, let your knees drop away from each other. Keep your back straight!
2. Hold onto your feet (the soles of which should be touching) with your hands, and slowly pull your feet towards you, keeping them on the floor.
3. To make the stretch a little stronger, keeping your back straight, bend forward a little at the hips. 

Hip

1. Sit on the edge of a chair. Cross your left leg over so the ankle is resting just above your right knee. Let your left knee drop as comfortably as it wants.
2. Keeping your back straight, bend forward at the hips.

Ankles

1. Sit on the floor in the Japanese position (which is with your toes pointing behind you!)
2. Sit down so your bum is on your heels. If you need to, place a small cushion under your ankles, or on your calves.
3. Stay like this for about 2 minutes.
4. If you want to put a little more stretch through your ankles, you can lift up one knee a little for a few seconds, put it down and then lift the other.

Hip flexors

 

1. Kneel on your left knee, with your right foot comfortably on the ground in front.
2. Keeping your upper body vertical, and your stomach tight (as if someone were about to punch you in the tummy!), bend your right knee.
3. You should feel a gentle stretch in your left groin area.
4. If you want to make the stretch a little stronger, twist your upper body to the right.

Quadriceps

1. Stand with your back to a table whose height is just above halfway between your knee and hip.
2. Bend your left knee behind you and place your foot on the table (you might want to put a towel there first to give you some cushioning!), then sit back on your heel.
3. Place your hands on the table for support. Keep your back straight and your stomach tight (as if someone were about to punch you in the tummy!), and bend your right knee.
4. As you bend the right knee, your left knee will drop down and you will start to feel a pull on the front of your left thigh (the quadriceps!).
5. If you want to make the stretch a little stronger, twist your upper body to the right. 

Calves (a)

1. Stand facing a wall, with your left foot a metre from the wall, and your right foot 50cm from the wall. Both feet should be facing towards the wall.
2. Place your hands on the wall, and bend your right knee, keeping your left knee straight and your left heel on the floor.
3. As you go forwards, try to keep your left leg and your body in a straight line, as in the picture.

Calves (b)

1. Keeping your feet in the same position as (a), take your hands off the wall, put most of your weight on your left leg.
2. Bend both legs. You should feel a small stretch lower down the left calf than in (a). This is a different, but no less important muscle!

Happy stretching.

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