Looking to enhance your post-run recovery? Here are seven simple stretches designed to alleviate aches and improve flexibility after training sessions.
π‘ Tip: Ease into each stretch and listen to your bodyβcomfort is key, especially if you’re new to running!
1οΈβ£ Hip Flexors
π How to do it:
- Step forward with your left leg, bending your knee.
- Lower your right knee to the ground, keeping the front of your right foot down.
- Keep your torso upright and gently tuck your tailbone under while pressing your right hip forward.
- Hold for 20β30 seconds, then switch legs.
2οΈβ£ Hamstrings
π How to do it:
- Place your right foot on a sturdy object (mid-shin to mid-thigh height).
- Keep your leg straight and hinge at your hips to stretch the back of your thigh.
- Maintain a flat back.
- Hold for 20β30 seconds, then switch legs.
3οΈβ£ Gastrocnemius (Upper Calf)
π How to do it:
- Step forward with your left foot, bending your knee.
- Keep your right leg straight and press your right heel into the ground.
- Keep your torso upright (avoid arching your back).
- If needed, move your right foot further back to deepen the stretch.
- Hold for 20β30 seconds, then switch legs.
4οΈβ£ Soleus (Lower Calf)
π How to do it:
- Start in the Gastrocnemius stretch position.
- Step forward slightly with your left leg and bend both knees, keeping your left heel on the ground.
- Shift your weight forward until you feel a lower calf stretch.
- Hold for 20β30 seconds, then switch legs.
5οΈβ£ Quadriceps (Front of Thigh)
π How to do it:
- Stand upright and bring your right foot toward your bottom, grabbing it with your right hand.
- Keep your knees close together and your torso straight.
- Itβs okay if your knee is slightly in front of the supporting legβthis just indicates quad tension.
- Hold for 20β30 seconds, then switch legs.
6οΈβ£ Gluteals & Piriformis (Hip Rotators)
π How to do it:
- Lie on your back and pull your left knee toward your chest.
- Move your knee toward your right shoulder and gently draw your shin to the right, targeting the hip rotator muscles.
- Hold for 20β30 seconds, then switch legs.
7οΈβ£ Erector Spinae (Lower Back)
π How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Open your arms to shoulder height.
- Keep your shoulders on the ground and let your knees drop to the right.
- Return to the centre, then drop to the left.
- Repeat a few times, then finish with a gentle hug of your knees to your chest.
π Stay Active, Stay Healthy!
These stretches help prevent injury, enhance flexibility, and keep you feeling strong and refreshed. Add them to your post-run routine and enjoy your running journey!
π For more tips, resources, and event details, stay connected with us at the Killer Mile!