Quick tip on stretching.
Had a question on Twitter as to what stretches I do before and after running. Good question.
I do believe stretching is important especially as you get older and more so as you increase you volume and intensity of running during a campaign.
I like to warm up before I stretch, but sometimes just don’t get a chance to. If I have a chance to warm up I’ll try to jog for 8 minutes to get my heart rate going, get some blood in the muscles and warm the muscles up a bit.
The stretching is much more effective if you can warm up first. I suppose any 8 minute brisk activity with the legs would work as a warm up in a pinch. Walking, jogging in place, jumping jacks, spinning or jumping rope – the point is not to be working hard but only to get the blood flowing.
As an alternative I will rub my legs to get the blood flowing. Just rubbing the major muscles in the legs helps. If I’m going to have a hard work out or a race I’ll use a pre-heat cream like Flexall 454 and rub that in vigorously.
My basic stretching routine for before and after is as follows:
I do all my stretches at a waist-high counter or desk or table top. In a pinch you can use a chair.
- “Push the wall” Achilles, calve and hamstring stretch hold for 60 seconds. Now this is easy for me to say but it may be hard for you to visualize. This is a two leg stretch not the common one leg version that you see. The one leg version does not work the Achilles. The Achilles doesn’t run straight up the back of your leg, it’s a bit of a cork-screw shape around your leg.
Stand a couple feet away from the wall. Feet shoulder width apart. Point your toes in about 10-15 degrees to engage the Achilles. Then keeping legs locked lean into the wall until you feel the stretch up the back of your legs. Hold for 30 sec – 1 minute.
- “Anterior Achilles” to specifically lengthen the Achilles tendon. This stretch saved me from chronic Achilles tendonitis.
Stand about a foot away from the wall. Feet shoulder width apart. Turn toes in 10-15 degrees. Sit back into the Achilles by bending your legs and letting your weight settle into your ankles. As you sit into the stretch you are not leaning against the wall, you only use it for balance. As you get to the point where your heels start to lift off the floor – hold that position. Relax into the stretch for 30 seconds- – 1 minute.
- The final stretch I do is a classic hurdler stretch. You can do this stretch seated on the ground with by looping a towel over your toe and pulling, but I usually do it standing on a table or counter top. At my height a counter top is about 2-3 feet high you may need something closer to the ground. Using too high a surface causes it to turn into a different stretch. You want to feel it in the hamstring.
I lift one leg and put the heel on the raised surface. Keep the foot in the flexed (toes up) position and lean into the stretch with a straight back. You can reach out and hold the toe or ankle if your flexible enough.
While I’m in this position I use my hands to massage the back of the leg as an added therapy. I’ll do a minute on each leg.
Total for these stretches is 4 minutes before and after the run. After the run is as important if not more important. If you feel inflexible you can also do these stretches ad hoc during the day if you find yourself waiting line somewhere!
Stay stretchy. I made a quick video on my Youtube feed of this basic routine for you.