Why stretch?

Runners are not gymnasts who need maximum range of movement (ROM) of their joints, but normal ROM is essential to:

When should you stretch?

A simple routine of stretches, targeted at the main muscle groups used during running, needs to be done as part of both the warm-up before, and the warm-down after training.

During the warm-up

Start each training session with the following sequence: jogging on the spot or a brisk walk (2 min), stretching (hold each position for 30 seconds), and a slow jog (3-5 min).

During the warm-down

Stretching after running ensures that the muscles are cooled down in an elongated state, thus alleviating muscle stiffness and ensuring proper range of movement. Do not come to a complete halt after your run, but switch to a slow jog followed by a slow walk (1-3 min). End off with your stretching routine (hold each stretch for at least 30 seconds).

The Bare Minimum Stretching Program

The stretches in this programme have been selected on the basis that they (1) stretch the most important muscle groups used during running, and (2) mostly stretch more than one muscle group at a time. Thus, maximum effect with minimum effort!

Hold on to a tree/fence/running buddy to stabilize you when doing the standing stretches, and find a patch of grass to sit on when doing the rest. Hold each stretch for at least 30 seconds a side. Remember to stretch both sides.

Quadriceps
Take hold of the left foot with the left hand and pull towards the buttock. Pull straight back, not to the side. Keep your back as straight as possible to avoid strain on the joints of the lower back.

Hamstring
Lift your leg forward and support the heel on a low fence or on the edge of the pavement. Keep both legs straight. Tilt your hips forward (*headlights up!). Slowly lean forward maintaining the position of the hips. The stretch should be felt from the origin of the hamstring on bottom-end of the buttock to its insertion behind the knee.

Calf Muscle (Gastrocnemius)
Support your body with your hands at chest height against a wall or a fence. Put one leg behind the other. Bend the front knee and straighten the back one. Tilt your pubic joint forward and keep the back straight. Firmly push the heel of the back foot against the floor. It is important that both feet point straight ahead and that the heels of both feet stay in contact with the floor throughout the exercise. The stretch should be felt in the Achilles tendon and the calf.

Calf Muscle (Soleus)
Assume the same position as in the previous stretch. Bend the knee of your back leg to almost the same degree as your front leg and hold the position. Both feet should point straight ahead. Do not lift your heels from the floor.

Iliotibial Band (ITB)
Stand with one leg diagonally behind the other. Bend your front leg, and lean your body sideways towards the back leg. Both hips should face directly ahead and stay that way throughout the exercise. The stretch should be felt along the outside of the thigh of the back leg.

For someone with good flexibility: Lie on your back with straight legs. Bend one knee 90. Let the knee drop towards (and across) the opposite leg. Keep your shoulders on the floor.

90-90 Stretch
Stand facing a table that is approximately the height of your hips. Place one leg on the table with the sides of the ankle and the leg resting on top of it. The thigh should be at an angle of 90 to the body, and the lower leg at an angle of 90 to the thigh. Tilt the hips forward (*headlights up!), and slowly lean forward. The stretch should be felt in the buttocks, side of the thigh (ITB), and hamstring.

Piriformis
An excellent stretch after a long run. Place the outside of your right knee on the floor roughly in line with your left shoulder. Position your right foot just in front of the left knee. Stretch your arms forward while pressing your hips to the floor. Your body weight should be over the right leg. A gentle pull should be felt deep in the right hip and buttock.

Inner Thigh
Sit on the floor with knees bent, the soles of your feet against each other and your elbows on your knees. Stretch by pressing your knees down with your elbows.

Buttocks (Gluteus Maximus)
Sit on the floor and bend your right leg up under your left so that the heel is brought up to your buttocks. Put the foot of your left leg on the outside of the thigh of your right leg. Grasp the outside of the left leg with the opposite hand. Move the knee of your leg up towards your body with the aid of the elbow and hold. A gentle pull should be felt deep in the left buttock and along the outside of the left leg.