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Running: Stretches For New Runners For Better Performance
It is important to include some stretching exercises before your running routine. If done correctly, stretches can help to improve your flexibility and joint range of motion, and can decrease your risk of injury to joints, muscles, and tendons while running. In this article, we will show you top 5 stretches runners shold do before a run.
Disclaimer: Note that stretching is not warming-up. It is a common misconception that warming-up equates to stretching. ‘Warming-up’ literally means raising your core body temperature. It is advised that before you begin on your stretches and run, a general warm-up such as brisk walking between five to ten minutes be performed to prevent injury to your ‘cold’ muscles. (see To stretch or not to stretch before an event?
Start off with your body close to your thigh and your knee about 90 degree
Straighten the knee gently while keeping your body close to your thigh
Hold for 15 seconds and repeat 3-5 repetitions
Calf Stretch
Upper Calf stretch
Place hands on front thigh, with one leg to rear
Keep the rear leg straight and foot flat with toes pointing forwards
Bend the front leg and feel the stretch through the rear leg
Hold the stretch for 15 seconds and repeat 3-5 repetitions.
Lower Calf Stretch
Place hands on front thigh, putting your weight on your rear leg
Keep the rear foot flat with toes pointing forwards
Bend rear knee forward over rear foot and feel for the stretch over the lower calf
Hold the stretch for 15seconds and repeat 3-5 repetitions
Quadriceps Stretch
In standing, bend your knee and take your heel towards your bottom, keeping your back straight until you feel a stretch in the front of your thigh
To further stretch the front of your thigh, extend your thigh and bring your heel closer towards your bottom
Feel for the stretch at the front of your thigh
Hold the stretch for 15seconds and repeat 3-5 repetitions
Iliotibial Band (ITB) Stretch
To stretch the IT band of your right leg, stand with your right leg crossed behind your left.
Put your weight on the right leg and lean your body towards the left. You should be able to feel the stretch in your hip and down the IT band along the right side of your right thigh
Hold for 15 seconds and repeat 3-5 repetitions
Glueteus (Buttock) Stretch
Sitting on the floor with one leg straight out, bend the other knee and place the foot over the straight leg
Using your hands, gently bring the bent knee up towards the opposite shoulder. Feel for the stretch in the buttock
Hold the stretch for 15 seconds and repeat 3-5 repetitions.