Running Stretches + Exercises You Need to Try Now
Welcome back to wellbe’s running series! Over the next few weeks, we’ll be sharing some great tips and tricks to help you make the most of your running, whether you’re just getting started or you’re a seasoned vet. Check back next week for another great post on returning to running postpartum and catch up on what you missed last week here.
While running can be one of the most rewarding activities we can do it can also be one of the most physically demanding on the body. Therefore, it’s important to take all the steps necessary to give your body the biggest advantage you can and work towards preventing injuries. Some of the easiest ways you can prevent injuries are making sure you’re running in proper footwear, taking the time to prep the body before each run, and spending the energy after your run to ensure things stay loose.
Before each run, it is important to dedicate a solid amount of time towards a stretching routine that will improve mobility and work to activate certain muscles that are needed to run with proper form.
Here are some great exercises that are easy and will get you ready for a great run.
Pre-run stretches to add to your routine
Ankle contract/relax
While sitting with your leg straight in front of you, wrap a belt or towel around the ball of the foot and push down into the belt (while holding resistance so that your foot doesn’t move) for 5 seconds. Relax and use the belt to pull your toes up towards you. From there, push against the belt again without moving for another 5 seconds. Relax again and pull your toes even closer towards you. This will help with gaining some ankle mobility. This movement is great for those with plantar fasciitis, calf tightness, or knee pain.
Downward dog
With your hands and toes on the ground and your glutes up towards the sky, you’ll pump your heels down towards the ground while bending the opposite knee in an alternating fashion. Take your time with this and do 10 pumps per heel to help stretch out the calves and hamstrings. This movement would be good for plantar fasciitis, hamstring pain, or knee pain.
Hip flexor dynamic stretch
Get into a lunge position with your front knee bent at a 90-degree angle and your back knee on the ground. Move your front knee over your toes and turn your back glute in to get a stretch in the back hip. Do this 5-8 times, trying to go a bit deeper each time. This is good for hip pain.
90/90 hip mobility
Sit on the ground with the outside of the left knee touching the ground and the inside of the right knee touching the ground, both bent at 90-degree angles. Place your hands on the ground behind you to support your weight. Rotate both knees at the same time to sweep up in front of you so that both feet are on the ground and your knees are in front of your chest, then sweep them to the opposite side so that the outside of the right knee and inside of the left knee are now touching the ground. Take your time with this and be sure that your glutes stay on the ground. This is good for hip pain and hamstring pain.
Glute activation
While standing with a band around your ankles tuck your tailbone underneath you, hold onto a wall (keeping your core braced) and slowly bring one leg straight out beside you and then straight out behind you. Do 8-10 reps for each side. This is good for hip pain, hamstring pain, and knee pain.
Post-run stretches to add to your routine
So you’ve just finished a great run and are feeling so accomplished – now what? While it may be easy to shake it off, grab some fuel, and call it a day it is very important that you continue to move to prevent things from getting too tight. Repeating some of the mobility exercises stated above such as the downward dog, hip flexor stretch, and 90/90 mobility will definitely be beneficial but make sure you include some of the below stretches in your post-run routine!
Arch stretch
Sit on your heels with your toes tucked underneath you. Hold this position for 15-20 seconds.
Hamstring stretch
Put one heel up on a surface like a couch or a chair. Keeping that leg straight, bring your chest down towards that leg until you feel a stretch in the back of the leg that is elevated.
Glute stretch
While laying on your back with both feet on the ground place your right ankle on top of your left knee. Grab the back of your left leg and pull it slowly towards your chest until you feel a stretch in the left glute. Repeat on both sides.
Calf stretch
While facing a wall take a step back with your right foot so you’re in a bit of a lunge position. Keeping both heels on the ground, lean your left knee over your left toes making sure that your right heel stays on the ground until you feel a stretch in your right calf. Repeat this on the other side.
Happy running!
This post was written by wellbe’s chiropractor Dr Julia Marshall. Book your visit here and get ready to feel the heal here.