Stretching Stretching for new runners Why stretch? Stretching after exercise is very important for all runners.The benefits from stretching are that you may prevent injury, bring the shortened muscles back to their original length, and to reduce or avoid post exercise stiffness.When you stretch you are trying to increase the range of movement around a joint or a group of joints.This helps to strengthen the joint and to increase the flow of blood into the muscles around the joint. Before exercise, in the warm-up, you want to prepare the muscle for activity.This is best done by using gentle mobility type movement exercises and not by doing static stretching exercises, as discussed on the jog leader course. After exercise, in the cool-down, you want to bring back the muscles used to their original length. During activity the muscle shortens, you notice this when the muscle gets tight and hard. To reduce or even prevent post exercise muscle stiffness you are now trying to lengthen and loosen the muscle back to its pre-exercise level. You should hold the stretch for between 10 - 30 seconds.
Stretch examples below gives a good basis of stretches we recommend after running. There are many more good stretches but the exercises recommended are a good start to prevent you from getting injured.
Gluteal Stretch
Lie on the floor with left leg straight. Flex the right knee and pull it upwards and across towards the opposite shoulder.
Hold for 25 secs. Repeat 3 times with each leg.
Gluteal Stretch
Flex the left hip and rotate it. Draw the right knee up, pressing the knee on to the foot. Reach around the right knee, pulling the knee towards the shoulder and forcing the left hip into external rotation.
Hold for 25 secs. Repeat 3 times with each leg.
Groin Stretch
Stand with legs astride and straight. Bend one leg and put your hands on the knee. Bend your leg even more and put more weight on the leg. You will feel stretching on the inside of the thigh on the straight leg.
Hold approx. 25 secs. Repeat 3 times both sides.
Calf Stretch
Stand with your feet together facing a wall, leaning against it with your arms and back straight. Let your body drop towards the wall keeping heels on the floor. You should feel the stretching in your calves.
Hold approx. 20 secs. - relax. Repeat 3 times.
Quad Stretch
Stand side-on to a wall with your hands supporting your body weight.Flex your leg, and grip your ankle with your knee flexed. Pull your hip back into extension, while keeping yourself straight.
Hold for 25 secs. Repeat 3 times with each leg.
Medial Rotator Stretch
Sit on the floor, with both legs straight. Flex your left leg placing your foot on your right thigh. Support the foot with your right hand, and press down on the knee with your left hand.
Hold for 25 secs.Repeat 3 times both sides.
Hamstring Stretch
Stand with the leg to be stretched on a footstool. Flex your ankle and push the heel towards the footstool keeping your knee straight. Then bend your upper body forwards from your hips keeping your back straight. You should feel the stretching behind your knee and thigh.
Hold approx. 25 secs. - relax. Repeat 3 times on your right and left.
Iliotibial Band
Stand with your legs crossed and holding on to a support. Keeping your body, knees and feet straight forward slide your front leg backwards until you can feel the stretching on the outside of your hips and thighs.