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Stretch Your Running Muscles With 3 Simple Stretches

May 22, 2015 Michelle Homan 15 Comments

StretchingI used to do yoga…

But now, with my minimal time to get anything done, flexibility often always takes a back seat to running and strength training.  Recently my runs have been so difficult, partly because my training has been inconsistent, but in addition to struggling through every run, my body just feels off. When my body feels off, I know I need to reground myself by taking a step back and getting in tune with what’s going on–for me this means yoga or at least some kind of meditative stretching. I am able to identify tweaks, weaknesses, and just generally ‘center’ my mind and body in preparation for more high intensity exercise, like running.

Warm Up

Before beginning a flexibility session, it is critical to warm up the muscle groups to be stretched.  Warming up increases circulation and loosens the muscles and joints. An effective warm up allows you to begin your stretching at an already increased range of motion, thus allowing you to get more out of your session.  Reliable warm ups include walking or jogging, jumping jacks, high knees, kick butts, arm circles, etc.

How far should I stretch?

Effective stretching takes careful work.  There is a fine line between feeling a good muscle stretch and feeling pain.  Holding a stretch just below that line is the key to being able to improve your flexibility.  The next time you stretch, that line will be further.  As you come to the peak of your stretch, you will feel a slight burn.  This is where to hold the stretch.  Do not bounce or make any sudden movements.

How long do I hold the stretch for?

The most common mistake people make when stretching is to not hold the stretch long enough.  To effectively improve flexibility, a stretch needs to be held for about 60 seconds.  During this time, the muscles become accustomed to an increased range of motion, and when the stretch is released, flexibility is instantly improved.  Hold the stretch for about 60 seconds at the peak, then slowly come out to a resting position.

How often should I stretch?

To really improve overall flexibility, stretching should be treated just like any other component of an exercise program.  Dedicating at least 3 days per week to a structured stretching program can make a difference in your flexibility.

3 Favorite Runner’s Stretches

Standing Forward Bend

Standing Forward Bend

I love this one, and often ‘hang’ (haha) out here for a while. With legs perpendicular to the floor and knees locked, fold at the hip and let your head and arms hang towards the floor. You will feel the weight of your head gently pull the stretch on your hamstrings. Stay long enough and you will definitely move closer and closer to the floor.

 

 

Lying Quad

Lying Quad

Again, I hang out here a lot–but this is an advanced position. I recommend you begin with only one leg bent back to stretch and the other extended. Place your hands behind you on the floor as opposed to lying down on your back. Slowly bend at the elbows to lower into the stretch. If it feels good, you may rest on your forearms, or lie completely down. Repeat with the other leg if using the single leg modification.

Also be mindful of knee pain and stop immediately if you experience any knee discomfort.

 

Butterfly

Butterfly

Sitting on the floor, bring your feet together and grasp all of your toes together in your hands. With an engaged core and open shoulders let gravity do its work slowly stretching your inner thighs.

 

Making time to stretch not only improves flexibility, it reduces risk of injury, makes all workouts more effective, and improves the quality of your daily life.  Give stretching a shot and experience the difference improved flexibility can make in your life.

This post is linked up with Jill Conyers for Fitness Friday…visit her site for more great info!

Fitness, Yoga form, running, yoga

Comments

  1. Coco says

    May 22, 2015 at 6:27 am

    I so rarely take time to stretch, but when I do it feels so good! Even that simple forward fold!
    Coco recently posted…My Favorite Summer ProduceMy Profile

    Reply
    • Michelle Homan says

      May 22, 2015 at 6:30 am

      Yes, I know! stretching has to be such an intentional practice otherwise it tends to go by the wayside. I love the forward bend too!

      Reply
  2. Amber says

    May 22, 2015 at 6:31 am

    Michelle, I couldn’t agree more how being OVER busy/having no time cause stretching to fall to the back burner, but really, it’s the mOST important aspect of fitness, tight muscles can cause injury, BUT I am so guilty of rushing through stretching to hurry up and get my work out done, thanks for these tips 🙂
    Amber recently posted…Celiac Support SystemMy Profile

    Reply
    • Michelle Homan says

      May 22, 2015 at 6:33 am

      It totally is the most underrated (or at least overlooked) aspect of a total fitness program. Thanks for reading!

      Reply
  3. Janelle @ Run With No Regrets says

    May 22, 2015 at 8:31 am

    You know I don’t stretch as much as I should….I needed to see this post! I’ve done the lying quad but it is a tough one! Thanks for the inspiration to add these into my routine!
    Janelle @ Run With No Regrets recently posted…5 Fitness Blogs You Should FollowMy Profile

    Reply
    • Michelle Homan says

      May 22, 2015 at 8:41 am

      Happy to inspire! The lying quad one is hard, that’s why I included all the modifications and warning about it!! Thanks for reading!

      Reply
  4. Sandra Laflamme says

    May 22, 2015 at 10:46 am

    Oh! These stretches are all so good. I am a delinquent when it comes to stretching. I need to work on that. I definitely need to stretch my quads!
    Sandra Laflamme recently posted…Fresh Five. Five Triathlon Race Day Worries.My Profile

    Reply
    • Michelle Homan says

      May 22, 2015 at 11:03 am

      Yes, I feel so much better when I’m all stretchy! Thanks for stopping by! 🙂

      Reply
  5. Debbie says

    May 22, 2015 at 3:07 pm

    I love butterfly and I use it a lot. But in general, I rarely go for static stretching. I’ll have to as I slowly return to my physical activities though.
    #FitnessFriday
    Debbie recently posted…From Couch to 15-minute Walk PlanMy Profile

    Reply
  6. casey says

    May 22, 2015 at 10:44 pm

    Great tips and timely as my IT band is totally angry right now! I need to stretch more. 😀
    casey recently posted…Man with Longest Running Streak—INSPIRATIONAL!!My Profile

    Reply
    • Michelle Homan says

      May 23, 2015 at 5:36 am

      I know! It’s so important to stay loose and flexible. There’s just so much to do and so little time!

      Reply
  7. jill conyers says

    May 23, 2015 at 4:30 am

    I’m guilty of skipping (or making it very short) stretching when I’m in a rush. Interestingly, I never skip the warm up but I know a lot of people that do. Great info Michelle.

    Thanks for linking up with Fitness Friday and have a wonderful weekend!
    jill conyers recently posted…17 Fitness Terms You Should KnowMy Profile

    Reply
    • Michelle Homan says

      May 23, 2015 at 5:38 am

      Thanks Jill! Everyone is so rushed to get to the ‘workout’ and get done. I know I feel so much better when I focus on stretching…usually after. Enjoy your weekend as well!

      Reply

Trackbacks

  1. How to Improve Flexibility | Chiropractic Centers of the Palm Beaches says:
    April 5, 2012 at 7:53 am

    […] Making time to stretch not only improves flexibility, it reduces risk of injury, makes all workouts more effective, and improves the quality of your daily life.  Give stretching a shot and experience the difference improved flexibility can make in your life. Read more: http://fruitionfitness.com/how-to-improve-flexibility/ […]

    Reply
  2. Winter Fitness says:
    January 20, 2013 at 6:51 am

    […] motion, thus preventing them from performing with the most efficient form.  Integrating your own flexibility routine, or taking a regular yoga class, can reduce your risk of injury and give you the tools you need to […]

    Reply

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