Warm-ups and Stretching

It is always necessary to warm up before heading out on a run. Many runners don't, even advanced runners, but to start out cold is just asking for any injury. Some people use stretching to warm up and that is not something you shouldn't do either. In fact, you need to be warmed up before stretching as well.

Stressing muscles before they are warmed up can lead to injury. At least five to ten minutes of walking should precede any initial running. If you have a treadmill, a very slow treadmill walk will do it as will a few minutes of pedaling lightly on a stationary bike.

Once your joints start to warm up you can progress to light jogging. Slowly Jogging in place can also be used as a warm-up activity. Go from your warm-up to some stretching exercises. Check out the stretching exercises for runners in this chapter. After stretching you should be fine to head out for your run. Don't cool down in between stretching and running by stopping to take a phone call or do some other small task. Stay oriented to your running goals every day.

Make sure that when you warm up, you don't rest afterwards. That is because after priming your body for the activity ahead, resting will cool off your body, effectively defeating the purpose of warming up. So after warming up, don't idle around or sit about. Get ready to stretch and do so purposefully so you don't lose your momentum. So try to stay away from idle chatting and staring at nothing after warming up to get the best results.

Also remember to cool down at the end of your run for at least 5 -10 minutes. Slowing down to a jog and then to a walk is a good way to accomplish this. Stretching again at the end is advised.

Stretching for Runners

Stretching is essential in the prevention of running injuries and in reducing soreness after each run. While many runners use stretching as a way to warm up before a run, the truth is that your muscles should be warmed up before you stretch. If you don't have time to warm up, stretch, run, stretch--it is best to save stretching till the end of your workout when your muscles are warmed up from your run. Stretching a cold muscle can do more to cause an injury than to prevent one.

Always be gentle when you stretch and it's good to hold a stretch for around thirty seconds. Repeat them 2-3 times. Do not overdue the stretching. If you feel any type of resistance or pain during the stretch, stop immediately.

The following stretches are great for the muscle groups used by runners:

Calf Stretch

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

Under the Calf 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.

Hips, Shoulders & Lower Back

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

Triceps, Shoulders

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. 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. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where 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 15 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 close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

Hip & 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 (i.e. looking over your left shoulder).

Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

Hamstring & Back Stretch

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

Bridge 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 one ten times for 30 seconds each to stretch your quads and lower back.

Groin Stretch

Seated, 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.