STRETCH YOUR WAY TO SUPPLE MUSCLES AND FEWER INJURIES

It’s tempting to save yourself 10 or 15 minutes each session by not bothering to stretch.  The trouble is that you’ll end up with stiffer joints and muscles.  You’re also much more likely to pick up niggles and injuries.  So start off by building in this good habit!  Here are some stretches to help you get going.  I’m not a qualified expert; these are the stretches which work for me.  If you have any problems with them or any aches and pains which won’t stretch out, seek medical advice from your doctor or from a physio.  There are plenty of good ones out there who help millions of runners all over the UK.

Calf stretch

Don’t worry if you can’t feel this stretch at first.  Try moving your feet further away than indicated.

Option 1.  Stand on the edge of a step and drop your left heel off it.  Hold for about 10 seconds and then swap legs.

Option 2.  Stand a couple of feet away from a wall and place your hands on it, shoulder height, as if you were doing press-ups.  Bend your left leg, keeping your foot flat on the floor.  Take your right leg back and, keeping it straight, push your right heel down towards the floor.  At the same time, lean in to the wall.  Hold for 10 seconds and then swap legs.

Variation – stretch different areas of the calf by bending both knees and then following above instructions.

Shoulder stretch

It’s amazing how stiff the upper back can get when you run, so don’t miss this one out.

Put your right hand on your left shoulder whilst keeping the right elbow up at shoulder height.  Push the right elbow towards your neck, so that your right hand goes down your back.  Go as far as is comfortable.  Hold for 10 seconds and then swap arms.

IT Band

This isn’t a radio station, it’s a muscle in the side of the thigh which can get quite tight!

Stand up straight and cross your left leg over your right.  Keep your left knee bent, but make sure the right leg stays straight.  Push your right hip out until you feel the stretch down the outside of your thigh.  Hold for 10 seconds and then swap legs.

Hamstrings

You may or may not be able to touch your toes with straight legs – whether you can or not depends on your “hammies”.  Supple hammies reduce the load on runners’ lower backs and knees.

Stand up straight and then cross your left leg over your right, keeping the left leg bent.  Slowly and gently drop your upper body down towards the floor.  Keep going until you feel a good stretch, then hold for 10 seconds.  Swap legs and repeat.

Quadriceps

Your quads are the big muscles in the front of the thighs.  They can ache if they don’t get stretched!

Stand with your left leg slightly bent and grab hold of your right foot with your right hand.  Gently pull your right foot up in to your bottom, keeping the hips forward.  Stay as upright as possible and keep your knees close together.