Static stretching runners

Ten important muscle stretches

Stretching is important for any runner - in fact, it's just as important a part of your training programme as the actual running itself. Many runners neglect stretching, and are just storing up potential problems in the long-term. There are two basic times to stretch and types of stretches to use. During a warm up runners should perform dynamic stretching and static stretching should be performed after training or as a seperate session on its own. Care should be taken when stretching. If you stretch a muscle too quickly it can contract and increase tension. Here's our guide to effective stretching, to make sure you don't overdo it and injure yourself.

After training or to increase flexibility muscles should be stretched slowly. The time that you hold them for will depend on whether you are stretching after training to realign the muscle fibres or whether the session is a pure flexibility session where you want to increased range of movement. If it is the former you should hold the stretch between 10 and 15 seconds and if it is the latter the stretch should be held for approximately 30 seconds, this way the muscle tension falls and the muscle can be stretched further.

When stretching don't 'bounce' the muscle! It's a common mistake but doing it can pull or tear the muscle you're trying to ease.

Don't stretch if you feel tightness in the muscle or if you feel any pain or discomfort.

Stretching should form part of your training session, both before and after your run, but the type of stretching will be different. Before your run you will need to do 'dynamic stretching'. This basically means stretching whilst on the move. After your run you should do static stretches. This is very important as, after your muscles have worked they will want to tighten and shorten. If you have worked hard on your run you may want to hold the stretches for around 10 seconds but if it was an easy run you will have the energy to put in a proper flexibility session so you can hold the stretches for 30 seconds.

Check out our top ten stretches:

Calf stretch 1
Position your body about three feet from a wall and stand with your feet at shoulder width. Place your hands on the wall with your arms straight for support. Put one foot forward and lean towards the wall whilst bending your arms. You should feel the stretch down the back of the straighter leg.

calf stretch

Calf Stretch 2 Stand on tiptoes on a step and, using the handrail for balance, lower your heels as far as they can go before raising them up again.

calf stretch 2

Leg stretch
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

Back stretch
Grip your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches between your shoulder blades. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

Hamstring stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Hook a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push gently only to the point where you feel your muscles contract. Stretch both legs.

Quadriceps stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for ten seconds.

Heel to buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as near as possible), stretching your quadriceps. Keep your body upright throughout. Repeat with the other leg.

heel to buttock

Hip and lower back stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat

Hamstring and back stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

Quads and lower back stretch
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this ten times for 30 seconds each to stretch your quads and lower back.

Groin stretch
Sat on your bottom, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.