We all know the benefit of a post-run stretch; increased flexibility, it helps flush lactic acid out of the muscles helping to prevent soreness and stiffness.  Stretching also helps elongate the muscles to counteract the shortening effect of running.

However, if you’re like me, you don’t think about stretching until your body tightens and it affects your running, which is a mistake.  As I’ve learned (getting older does have its perks), it’s worth the 5 to 10 minutes to stretch out after every run.

There are many resources on-line that provide a comprehensive list of stretches with video and photos. This is my go to list of stretches that work for me. All stretches should be held at least 45 seconds, preferably 60.

1.  Flamingo (not to be confused with the Flamenco – Ole)

Stand with feet together, bend one leg back, grasping with your hand.  Keep knees together and pull up on the foot slightly until you feel the quadricep.

2.  Hamstring stretch

This is my favorite hamstring stretch.  Find a ledge, fence, and car bumper about waist high. Square your hips to the bumper and place one foot on the bumper. Keep the feet facing toward the bumper, ledge, whatever. Raise both arms above head to elongate body and bend at the waist toward your feet hold for 30-60 seconds, switch legs.

*Do not go past the point of discomfort. This stretch should not be painful.

3. Calf Stretch

Find a wall or curb. Place your left foot close to the curb, toes up against the curb, and heel on the ground. Push slightly to feel the stretch in your left calf. Hold for 30-60 seconds and switch. Very small movement, very effective stretch.

4. IT band

The bane of many runners is tight IT bands. To stretch this tendon, you need to be creative. Place the left leg behind the right. Place right hand on hip, left hand straight above you in the air. Bend to the right, sticking that left hip waaaay out. If you don’t feel the stretch of the tendon over the hipbone, move forward and back a bit. When you feel it (and you know when you hit it), stop and bend further to the right. Hold for 30-60 seconds and switch.

5. Glute Stretch

This stretch is great if you have tight glutes. This is not to be confused with having a tight butt, but you can pretend if you want. To do this stretch, get on your back on the ground. Bend your left leg so your knee is at your belly button. Take the right leg, bend it towards you and twist so your right ankle is over the left knee. Then grasp your left ankle and pull towards you, keeping your hips square. You will feel this in your right buttocks or your gluteal medius. Now, don’t be timid, it’s a hard muscle to get at – pull a little bit harder until you feel it. Hold there for 30-60 seconds. Switch.

6. Worship Stretch

This stretch is my favorite because it stretches the back and it just feels good after a run. Get on all fours on the ground. Rest your butt on your heels and lay your upper body on the ground, stretching your arms in front of you. Use your fingers to inch your hands and arms away from your body. Hold this stretch for a minute or until someone nudges you to move off the sidewalk. It feels that good.

So that’s my quick and dirty on stretching. If you still don’t want to take the time to stretch after a run, try taking a few yoga classes during the week. Yoga is an excellent compliment to running. Namaste.

Run strong and remember to have fun.

Keli

You can contact me at keli.honsberger@gmail.com