2015 is all about creating new habits {yes that’s my favorite word}. Some days are about the small things, like swapping an apple for applesauce to get more fiber and move us towards our health goal.
Others are habits that take us leaps and bounds closer to a goal, like weekly speed workouts that leave us ready to hurl, but moving faster.
Today we are continuing with the back to basics series and focusing on one little thing that I know we all “mean to do”, but often don’t: STRETCHING.
And yes stretching is different from yoga, find out why here>>
WHY THE POST RUN STRETCH
The debate continues to rage about the benefits (proven or not) of post run stretching.
While I don’t think it needs to be extensive or even the instant we stop running, I’ve seen in many runners I work with that a little time spent stretching can both feel good and help to release tight muscles, which goes on to prevent injury.
I think the Running Doc makes some fantastic points in his discussion of the post run stretch, you should read the whole thing but here are a couple highlights:
Running injuries occur, most often, as a result of “overuse,” where a tight structure pulls at an incorrect biomechanical angle, causing inflammation and pain.
Would anyone get ITB syndrome without a tight ITB? No.
As we age, our muscles and tendons get tighter and more brittle. Not stretching will land you in my or my colleagues’ office someday.
One of the best things about stretching for runners is that it should be more passive and thus relaxing. In fact, restorative yoga or light stretching is often better for us than a hard core class because we need to mentally and physically just let go!
And for those who ask, DO NOT STATIC STRETCH BEFORE the run. This is a great way to get injured, instead take a look at this 5 minute dynamic warm up to get your muscles loose.
RESTORATIVE POST RUN STRETCHES
Following are a few of the best restorative stretches for runners (and up we’re using props today!).
Often running leaves us both energized and tightly wound {anyone else find it harder to reach your toes post run?!} so using a yoga strap and block can ensure we don’t over stretch or help us increase our range of motion.
These stretches are also super useful for anyone who sits all day, as we’ve shown repeatedly that shortens our muscles which then throws off our stride. So take a deep breathe, give yourself a moment to relax and just enjoy these stretches, perhaps while catching up on some of those tv shows you pretend not to watch {cough Real Housewives}.
Without further ado the best post run stretches:
Bridge with block
I came upon this one by accident, but now swear by it. A yogi friend had me do it while we were waiting for class to start and after 5 minutes of just literally chilling out, I removed the block and my hip popped. In that amazing way where you can tell pressure has been released and things are back in place! Free chiro!
Simply lay on the yoga block for up to 5 minutes. You can start with it flat and then put it on the side as you get used to that and want to increase the stretch a little.
IT Band Stretch
There are all kinds of standing stretches that can help, but this one I’ve found forces you to really see just how tight you are.
Holding the strap in your right hand, around your right foot, begin dropping the leg across your body. Keep your hips and shoulders firmly planted on the ground.
The tighter your ITB the higher you’ll have to keep your leg to keep everything on the mat. That’s ok, the goal isn’t to get to the ground, it’s to stretch that muscle. Hold 30-60 seconds, switch sides.
Leg Extension
Oddly another place we get tight is our inner thigh. I’m told this is because we neglect this muscle during our solely forward motions.
Hold the strap in your left hand and slowly allow your leg to fall to the right. Don’t go to fast and keep both shoulders on the ground. You may not have a huge range of motion and that’s fine, watch to see if it changes over time. Hold 30-60 seconds, switch sides.
Quad Stretch with Strap
I love stretching my quads. Maybe that’s because when my knee was so tight, I could feel it release after I spent some time on this stretch.
Since we are focused on passive stretching, try laying on your stomach, keeping knees together and using the yoga strap to pull your heel as close to your bum as you can without pain. Hold 30-60 seconds.
Single Leg Toe Reach
The sit and reach was my least favorite thing ever as an elementary school kid. Mostly because I could reach my knees and that was about it! Since then I’ve continued to spend just a few minutes on this stretch and can certainly tell it allows me to open up my stride more efficiently.
Bring the sole of left foot in to right thigh and extend right leg. Bending from the waist, facing your out stretched leg and keeping your back straight reach for those toes. Hold 30-60 seconds, switch sides.
Legs Up
Have you ever been in yoga class when they ask you to go in to a shoulder stand, then say if you don’t want to or it’s your cycle don’t…so you just hang there legs up thinking when is this over?
A good way to get some great hip benefits out of that is with the yoga strap. I am not a shoulder stand fan, so I find myself hanging out here for a long time and this helps me hold the position, by simply looping the strap over the feet and holding with shoulders remaining relaxed on the mat.
Inversions help to flush out the legs and get everything in your body moving that might be stagnant.
Calf Stretch with Block
These puppies get tight and a tight calf can lead to shin splits, knee pain and IT Band pain. Nobody wants that, which means whether you wear heels or find this is your place de jour for muscle cramps a long hold static stretch can help.
Lean in to the block for at least 30 seconds, but up to 3 minutes is great.
More IT band and Hip moves:How to resolve knee and IT Band pain quicklyExercises for runners kneeHip extension and mobility for runners
What is your favorite stretch?
Do you stretch daily?
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Original article and pictures take www.runtothefinish.com site
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