For me stretching is a fully integrated part of my running. Without these 14 stretch-variants showned below I should stop running directly. Long distance running tears a lot on skeleton, nerves & muscles. Every time you land with your feet on the ground it creates a preasure comparable to up to 7 times your own weight I have heard.... I have even been through years of inflamation in my piriformis, once you are there it takes a lot of time to come back. So what ever you do try to find out a proper stretch-program that works for you (we have all different bodies and different needs). These stretchs below is just a set-up that works very good for me. I have no problems at all offering at least 15-20 minutes after my runs. Finally, My personal feeling is that 5 out of 10 says they are always stretching properly, but only 2 out of 10 are actually doing it I believe... (hope I am wrong !!!!! )
I have not specified anything regarding number of reps, time on each stretch, that is something you can work out yourself, but for most of the stretches below I do it like repetitive stretch 5-20 seconds / loose 5-10 seconds.........
I have not specified anything regarding number of reps, time on each stretch, that is something you can work out yourself, but for most of the stretches below I do it like repetitive stretch 5-20 seconds / loose 5-10 seconds.........
1. CALFS
(two muscles, gastrocnemius & soleus)
Push up your toes against a wall and move your body and head easily towards the wall, try with straight leg to stretch gastrocnemius...
When stretching only soleus, disconnect gastrocnemius by moving your knee forward over the foot.
Another variant of above !! Bend your left knee towards the wall and try to stand still with your right foot.
Try to see if you are still a ballet-talent......
So nice after a long run even the toes needs a stretch !!!
Quadriceps is one of the most importnant muscle-groups (4 different muscles) for a runner to stretch. Easy from the beginning but after a while you can push this one quite hard (those are big muscles)
An perfect alternative to above !
A classic one, important with this one is to try to keep your back straight (and vertical if possible). Correct done (not as me in the picture both feets should point straight forward). Start carefully, this one can lead to direct injury if you are not warm... THIS ONE SHOULD BE PERFORMED VERY EASILY IF YOU "COLD STRETCH" !!
To be correct done the left foot should be positioned straight forward (look at me, what a shame, not optimal in this picture), bend the left knee somewhat (else ineffective & risk for injuries). Fell down your upper-body straight (don't bend your back !!!!)
( Piriformis - outrotating hip)
For me this is one of the most important stretch you can do. Shortening of piriformis muscle leds to incorrect foot-step to the ground, and this will in the end lead to what they call "false ischias".
Turn the right foot over the left knee and lock your hands under the left knee. Now push your left knee carefully towards your head.....
(Gluteus medius - inwards rotating hip)
Very good exercise if you got over pronation. The risk here is exactly the same as with Piriformis above.
Lay your right leg on a table (not to high), and bend your over-body down carefully toards the knee on the table. Try to stand straight with your left leg.
Should be performed very carefully & smooth, especially with neck, don't bend it to much.
A general stretch you can say to stretch out your back and shoulders.
A friend of mine with terrible problems (a driver) with his back sitting in a car all the days told me about this one. A perfect counterpart to the "back-bender" to neutralize the back-end. But please be very careful here, according to many athletes this one is not recommendable...... but I like it & need it !!!
Bottom hamstring can be stretched as showned in picture. One foot straight behind the other, bend over and down carefully. The front bone & leg should be loose while the back bone & leg stretches. Correctly done this should stretch the bottom part of the hamstring and the calf.
The variant here is to turn the back foot (in this picture) as far left you can, you will then get outside hamstring stretch instead, which is a good one to avoid runners knee.
Another general stretch, the eyes focusing straight forward and bend from left to right, no circeling around. Continue with more and more separated legs, but carefully, else you may end up in an unwished split (not so funny I promise !!!!)