Running builds strength in certain muscle groups, but not flexibility. To promote flexibility and prevent injuries, you need to practice a gentle stretching routine.
To stretch or not to stretch? That’s the question for many runners. The answer: Yes, do stretch. But do your stretching after a thorough warmup, or after your run. Most experts (and runners) believe that regular postrun stretching decreases injury risk, which allows you to run more consistently.
Stretching also can eliminate tightness throughout your body. This translates to better workouts and greater range of motion, which makes you a healthier, happier runner.
To that end, here are 10 simple, effective stretches to do in the sequence shown. Each targets a different part of your body. Best of all, the whole routine takes 10 minutes, max. If you haven’t stretched before, start gradually and progress slowly. You don’t have do all 10 of the stretches; pick the ones that target muscle groups you’d like to work on.
When doing the stretches, don’t bounce into or out of any of the positions. Breathe deeply and slowly—don’t hold your breath. Also, don’t overstretch to the point of pain. The idea is to stop stretching as soon as you feel a light tension in the muscle. If you continue farther than this, you risk injury.
Hamstrings (1): Lie on your back with your right leg straight out. While keeping your right leg extended, bend your left knee and pull it into your chest by clasping your left leg. Breathe deeply, hold for five breaths, and release. Then switch legs. Repeat twice on each side.
Benefits: Stretches hip extensors and glutes. Also relieves lower-back tension.
Hamstrings (2): While still lying on your back, extend your right leg straight out and bring your left knee into your chest. Hook a jump rope, long towel, or belt around the bottom of your left foot. Slowly straighten your left leg and extend upward to the limit of your stretch, and hold steady. Breathe deeply, hold for five breaths, and release. Switch legs and repeat three or four times on each side. If the stretch feels too intense, slightly lower the leg you’re stretching until you find a comfortable but challenging position.
Benefits: Relaxes and stretches hamstrings.
Outer hips (3): Continue lying on your back. Bend both knees and place the outer side of your left foot over your right thigh, just above your knee. Wrap your hands around your right knee or on top of the shin and draw it toward your chest. Keep your head relaxed and flat on the ground. Hold for five breaths and release. Switch sides and repeat three or four times on each side.
Benefits: Opens and loosens hip and glutes. Also relieves lower-back tension.
Outer hips (4): Still lying on your back, extend both legs straight out. Pull your left knee into your chest. Grasp the outer side of your left knee with your right hand and pull the knee across your body toward the ground. Try to keep your left arm extended with your shoulders and head flat on the ground. Hold for five breaths and release. Switch sides and repeat three or four times on each side.
Benefits: Stretches hip extensors, glutes, and iliotibial bands. Also relieves lower-back tension.
Quadriceps muscles (5): Roll over onto your stomach, and prop yourself up on your right forearm. Reach back with your left hand and grab your left foot. Press your left foot down toward your buttocks, while keeping your left hip on the ground. Don’t arch your back or twist your pelvis. Hold for five deep breaths and release. Alternate sides, repeating twice on each side.
Benefits: Stretches quadriceps and hip flexors.
Quadriceps muscles (6): You can also do the quadriceps stretch while standing. For balance, rest your right hand on a wall, tree, or fence. Grab your left foot with your left hand. While keeping the thigh muscles of your right leg tight, pull your left knee back and up toward your buttocks. Don’t tilt forward. Repeat twice on each side.
Benefits: Stretches quadriceps and hip flexors.
Lower back and shoulders (7): Stand with your feet 6 inches apart and about 3 feet away from a wall, fence, tree, or other supporting surface of about shoulder height. Place both your hands about shoulder-width apart on the supporting surface, and flex forward at your hips. Press down on the surface, flatten your back, and lower your head between your arms. Hold for 10 breaths. Repeat a few times.
Benefits: Stretches and relieves tension in your shoulders, lower back, and hamstrings.
Calf muscles (8): To stretch your upper calf muscles, stand facing a wall or tree. Place your hands on the wall or tree and slide your left leg back 3 or 4 feet. Lean forward and shift your weight onto your right leg with the knee bent. Straighten your left leg and press your left heel into the ground. Make certain to point the toes of both feet forward, not out to the side. Switch sides and repeat two times on each side.
Benefits: Stretches upper calves and Achilles tendons.
Calf muscles (9): To stretch your lower calf muscles, assume the same position against the tree, but this time slide your left leg back 2 or 3 feet. Bend your left knee while keeping your left heel anchored to the ground. Bend your right knee to about the same position as the previous calf stretch. Alternate both sides two times.
Benefits: Stretches lower calves and Achilles tendons.
Calf muscles (10): Finish your stretching routine with an allpurpose yoga pose called downward-facing dog. First, crouch on all fours with hands and feet placed shoulder-width apart. Move your feet back another 6 inches or so. Press down into your feet, lift your knees off the ground, and straighten your legs. Lift your buttocks high. Press firmly into the ground with your hands. Lower your heels toward the ground. (Don’t worry if they don’t touch it.) Lengthen your back. Allow your head to hang freely. Breathe evenly while trying to hold this pose for 30 seconds. Gradually work up to 1 or 2 minutes.
Benefits: Stretches calves and Achilles tendons as well as hamstrings and shoulders. Also builds strength and relaxes lower back.
Bob Anderson wrote one of the first books on stretching, and it has remained popular for a quarter-century. Here’s his headquarters on the Web, and a good place to learn more about stretching.
Three things to remember about this chapter:
1. Don’t stretch before running. Instead, do a very gentle warmup at the beginning of your workout.
2. The muscle groups along the back of your body tend to get stronger (but also tighter) when you run regularly. The increased muscularity needs to be balanced by flexibility exercises.
3. Never rush or push to the point of pain. Stretching should be like Zen meditation. You get into a relaxed position, and then you simply hold it.