Stretching may help reduce injury and improve flexibility in runners. Most runners include stretches in their routine. It is important to prepare your muscles for a run by gently warming up and keep flexible by doing these stretches. These exercises put together by our physio can help stretch the main running muscles.
These stretches should be held for over 30 seconds – don’t rush. Aim to do these exercises once a day although doing them twice a day is three times as beneficial. Stay relaxed and breathe out as you develop the stretch. Develop the stretches gently to avoid overstretching and injuring yourself.
The 3 stretches we recommend for running are: hamstring, hip flexor and calf and here is how to do these.
You can download the stretches for running for free here VBHM stretches
Dynamic hamstring stretch
Sets three each side
Hold 30 to 60 seconds
- straighten one leg, grabbed the back of your thigh and target your leg towards your chest until you feel a gentle stretch.
- Bend your leg at the knee slightly coming off the stretch
- repeat by pushing your heel towards the ceiling
- alternate your legs
Note: avoid kicking violently or arching your lower back
If it’s shaking your doing it well!
Hip flexor stretch
Sets three each side
Hold 30 to 60 seconds
- hands on hips, tuck your tailbone under to flat on your back
- lean forwards while maintaining a straight posture and keeping your head up
- avoid arching your low back or letting your hips roll forwards
Note: do it next to a wall if you feel out of balance
Calf stretch
Sets three each side
Hold 30 to 60 seconds
- have front toes and knee touching the wall
- move your foot back a little until you can just about keep your knee against the wall and heel on the floor
- hold
- Move the back foot away from the wall to feel a stretch
- keep back heel on the ground and knee straight as possible
- hold
- swap legs
In partnership with the Vitality Brighton Half Marathon
