TEILEN
Why should endurance athletes/runners feature a good body control and flexibility?

As a runner you surely don‘t have to be able to do a split or a handstand even though it would not be amiss. 

The goal is to tap the full potential. This is attended by a maximal level of individual body feeling and body control. Just the one who knows and feels his body, his muscles, sinews, ligaments, bones and joints will have the ability to make a purposeful use of it - body mind connection.

Stretching is communication training for your musculoskeletal system. It teaches your nervous system to address your muscles more efficient.

Mobility training optimizes coordination, balance and reactivity and antagonizes contraction and atrophy.

Loose and stretchy muscles are less restricted. This allows you to wider a full range of motion. An improved mobility and flexibility brings lithensess and effortlessness what can redound to a more efficient running technique by the shorter time of ground contact while running what is coming along with it. This means saving energy for body and mind.

In addition to the enhancement of the running performance is the injury prophylaxis a significant effect of stretching.

Improving your mobility makes even daily activities easier.

Furthermore becomes the mental element important. Calming down, feeling the body and being in line with it.

Luckily, improving your flexibility and mobility isn‘t hard. It doesn’t require anything else than yourself, no room and no tools. It just takes a little time.

Dynamic stretching - before activity

Active movement that isn´t about holding a stretch but rather taking the body through ranges of motion that will prepare for activity.

Static stretching - after activity

Muscles are extended and stretch is held for a period of time.

Try adding the static stretches for flexibility that I demo below in your routine and preparation to help relieve muscle tension and increase mobility - so that you can move through both the „running race“ and „life race“ more freely.



Static stretches


1 Standing Hamstring Stretch

Toni

Stretches neck, back, glutes, hamstrings, calves



Piriformis StretcH

Toni

Stretches hips, back, glutes



Lunge With Spinal Twist

Toni


Stretches hip flexors, quads, back



Triceps Stretch

Toni


Stretches neck, shoulders, back, triceps



Figure Four Stretch

Toni


Stretches hips, glutes, lower back, hamstrings



90/90 Stretch

Toni


Stretches hips


Frog Stretch

Toni


Stretches inner thighs



Butterfly Stretch

Toni


Stretches hips, glutes, back, thighs



Seated Shoulder Squeeze

Toni


Stretches lower back



10 Side Bend Stretch

Toni


Stretches groin, hips, inner thigh, obliques



11 Lunging Hip Flexor Stretch

Toni


Stretches hips, quads, glutes



12 Lying Pectoral Stretch

Toni


Stretches chest, shoulders



13 Knee to Chest Stretch

Toni


Stretches lower back, hips, hamstrings



14 Seated Neck Release

Toni


Stretches neck



15 Lying Quad Stretch

Toni


Stretches quads



16 Sphinx Pose

Toni


Stretches lower back, chest, shoulders



17 Extended Puppy Pose

Toni


Stretches back, shoulders, glutes



18 Pretzel Stretch

Toni


Stretches quads, glutes, obliques, hips, back



19 Reclining Bound Angle Pose

Toni


Stretches inner thighs, hips, groin



20 Standing Quad Stretch

Toni


Stretches quads



21 Knees to Chest

Toni


Stretches lower back, glutes

erstellt von
portrait

Antoinette Longrée

Altersklasse: Pro

Verein: SVD Tria Essen

Trainer: Max Longrée

MEINE DISZIPLINEN
Triathlon Langdistanz
MEINE DISZIPLINEN
long_distance_triathlon

Willst Du mehr über die ASICS FrontRunner erfahren?