For a discussion of stretching, read my stretching page. Remember the cardinal rule of stretching: You should feel no pain, that is, don't stretch so hard that you injure yourself! It's OK to feel stiffness while you stretch, but not pain as in "injury". When you stretch, hold each position for 10 - 20 seconds and then relax. Repeat as many times as you'd like. However, don't do a lot of stretching before a race, because the stretching will sap your strength. Be gentle with your muscles if you stretch before you run, because your muscles are cold.
Note: One stretch that I do is not illustrated in this page. The stretch is called the "furniture lift". With your runningshoes on, place your toe under the edge of a sofa or heavy chair and lift up with your toe as if you were attempting to move the furniture. The purpose is not to actually move the furniture but to put stress on your shins. Hold the stress for 10-20 seconds and then relax. Repeat using the other toe, and repeat the sequence several times.
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|  | Both calves |
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|  | Right calf |
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|  | Left calf |
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|  | One Soleus |
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|  | Other soleus |
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|  | Left quad |
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|  | Right quad |
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|  | Left ham |
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|  | Right ham |
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|  | Right ITB, slight lean to left |
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|  | Left ITB, slight lean to right |
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|  | Left buttock, pull knee to right |
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|  | Right buttock, pull knee to left |
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|  | Inner thigh & knees |
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|  | Outer thigh & knees |
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|  | Toe press, knees & anterior muscles |
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|  | Other toe press, knees & anterior muscles |
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|  | Leg lift, left quad |
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|  | Leg lift, right quad |
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|  | Situp up, arms straight |
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|  | Situp down, arms straight |
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|  | Relax back |
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|  | Lower back, pull both knees on chest |
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|  | Lower back, pull knee, raise head |
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|  | Lower back, pull other knee, raise head |
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Are you an avid runner or athlete and are looking for health information on
nutrition while working out other medical advice? If so, visit a
medical resource today and stay healthy while working out!
Note: One stretch that I do is not illustrated in this page. The stretch is called the "furniture lift". With your runningshoes on, place your toe under the edge of a sofa or heavy chair and lift up with your toe as if you were attempting to move the furniture. The purpose is not to actually move the furniture but to put stress on your shins. Hold the stress for 10-20 seconds and then relax. Repeat using the other toe, and repeat the sequence several times.
Both calves
Right calf
Left calf
One Soleus
Other soleus
Left quad
Right quad
Left ham
Right ham
Right ITB, slight lean to left
Left ITB, slight lean to right
Left buttock, pull knee to right
Right buttock, pull knee to left
Inner thigh & knees
Outer thigh & knees
Toe press, knees & anterior muscles
Other toe press, knees & anterior muscles
Leg lift, left quad
Leg lift, right quad
Situp up, arms straight
Situp down, arms straight
Relax back
Lower back, pull both knees on chest
Lower back, pull knee, raise head
Lower back, pull other knee, raise head
--------------------------------------------------------------------------------
Are you an avid runner or athlete and are looking for health information onnutrition while working out other medical advice? If so, visit a
medical resource today and stay healthy while working out!