A Stretching Guide for Runners
November 14, 2016 / ASICS Australia
Stretching for runners is essential whatever the weather.
As well as preparing the muscles you’re about to use, it:
- raises your heart rate
- informs your body and brain via stretch receptor nerves that you’re about to start exercising, helping to minimise the risk of injury
- increases the production of adrenaline
Quick Tips for Pre Run Stretching
- Never stretch a cold muscle – you need to get blood in to it first
- Hold stretches for 30 seconds to get the most out of them
- Don’t hurt yourself – stretching should loosen up your muscles, not be painful
- Stay still when you stretch – bouncing or hopping can cause injury
- Stretch after a shower if your muscles are tight – the hot water can warm the muscle up and help you loosen up before a run
Stretching From Head to Toe
You use your entire body when you run. That means that each part of your body needs to be stretched…
Shoulder and Side
What it does – loosens the muscles in your arms and sides, reducing the tension in your upper body as you run
How long? – Hold for at least 30 seconds
Lower Back
What it does – helps relieve tension in the lower back, minimising the risk of injury when you’re running
How long? Hold the stretch for at least 30 seconds
Front Thigh
What it does – stretches the quadriceps or anterior thigh muscle.
How long? Hold the stretch for 30 seconds on each leg before switching to the other one.
Groin
What it does – stretches the front of the thighs and the groin, helping to keep your pelvis positioned correctly and reduce the risk of lower back pain
How long? Hold the stretch for 30 seconds on each leg before switching to the other one.
Calf and Achilles Tendon
What it does – loosens up the calves and Achilles tendons after a run to help prevent stiffness, fatigue and overpronation.
How long? Hold each stretch for 30 seconds before switching to the other leg
There are plenty more warm up exercises you can do – check them out on RunKeeper .
Stretches for runners is important, so is having the correct running gear . Shop our full collection of running shoes and apparel: