Running Technique: Stretching for Running – Part 4

Stretching Before Running

The best stretching to do before running is Dynamic Stretching ie performing leg swings etc to gently warm up muscle and working them through range.

Calves:

Mountain Pose Alternate Calf Stretch

Hamstrings:

Leg swings

Adductors:

Cross Leg Swings

Quads:

Bum Kicks

Glutes:

Cross Legged Squats

Lumbar Spine:

Rotations

Shoulders:

Arm Swings- forwards, side ways, and horizontal

Neck:

Rotations and Side to side

(photos to come)

Stretching After Running

static stretching

Calves:

Knee to Wall

Leaning wall stretch

Quads:

Prone heel to butt

Rectus Femoris:

Proposal Stretch with rear leg up wall

Hip Joint:

Figure of 4 Stretch

Glutes:

Pigeon Pose

Hamstrings:

Seated on bench single leg stretch

Lumbar Spine:

Reverse Rotation

Abdominals:

Cobra Stretch with Knee Stretch

Chest:

Arm against wall

Bicep:

Arms behind

Tricep:

Hand to shoulder

Torso:

Mermaid Stretch

(photos to follow)