There are many times when runners neglect the little things that help improve their sport, so today we are going to discuss five essential stretches that will help improve flexibility and performance. Stretching is a crucial and necessary part of the sport, although it can be easy to let it go by the wayside.
The Runners Lunge
Similar to a regular lunge, the “runner’s lunge” is a stretch that works the hip flexor, hamstrings, and glutes. Position your feet hip width apart, and drop into your lunge. Gently lower your back knee to floor, while keeping your base knee at a 90º angle. Uncurl your toes so the top of your foot is on the ground and lean into the stretch. Repeat on both sides.
IT Band Stretch
The iliotibial (or IT) band, is a flexible piece of fascia that connects from the hip to the outside of your knee. If not properly maintained, it can lead to the very painful and difficult to manage IT Band Syndrome. Show it some extra love by standing with your feet hip-width apart. Cross one foot over the other, and shift your weight to the back foot. Extend your arm above your head and lean in the direction of the weight-bearing foot. It feels fantastic.
Hamstring Stretch
It can be super easy to give those hamstrings some love. You can stretch them anytime you’re sitting down. Just extend your legs in front of you. Raise your hands up over your head, lift your chest, and then reach for your toes. Try to keep your back flat, knees straight, and your core engaged. If you struggle to reach, hover as far as you can, take a deep breath and try extending just a little more. Bonus points if you can touch your chest to your knees, or wrap your hands around your heels!
Standing Calf Stretch
Keeping your calves nice and stretched is great for your balance and overall flexibility. Once again, start by standing with your feet hip-width apart and shift your weight to one foot. Lower into a squat on the weight-bearing leg, while you extend the other leg in front of you. Rest that heel on the ground, toes pointed up, and lean into the stretch. Yes, you’ll feel it. And yes, you’ll love it.
Side Lunge
Runners spend a lot of time focused on the fronts and backs of their legs, but let’s not neglect the sides. Alternating side lunges, are a great way to stretch out everything else, plus they help generate lateral flexibility. Assume a wide stance and gently shift your weight to one foot. Lower into a lunge on the weight-bearing leg, while keeping the other leg straight. If you need to go deeper into the stretch, simply widen your stance. Keep your back straight and your knee behind your toes.
What stretches would you add?
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Ah yes the IT band is a good one. I would also include anything that helps to relieve tightness in the glutes.
The glutes and hips really need some love!