So its spring and you want to start feeling better. You decide you want to start or get back into running. To avoid injury and pain it’s important to start slow to not only build your aerobic activity but also the muscles and joints of your feet, legs, and hips. This is done by stretching the areas that aren’t used walking, and adding miles over time. Here are some stretches that new runners should familiarize yourself with and some specific ones to alleviate particular pains. These should be done both before and after running with special attention to any areas that feel stiff.
Walking Lunges– This compound stretch strengthens the Quadriceps but also targets Calves, Glutes, Hamstrings, Quads and hip flexors.
Leg swings– This warm up improves hip mobility.
Quad Stretch (or Stork Stretch)- The textbook “runner’s stretch” the stretch that says “I’m about to run a marathon.”
Hip Circles– Another dynamic warm up, this may look like you’re trying to dance, but it activates the hips and Glutes.
Calf Extensions– By stretching the muscles on the front of your legs you will prevent shin Splints.
Side Stretch– Eliminate side stitches with this standing move.
These stretches are for after or between runs for extra flexibility and pain relief.
Lying hamstring stretch– By loosening the muscles on the back of your leg you can actually alleviate lower back pain.
Kneeling Hip Flexor Stretch– Opens the hips by loosening the hip flexors. This reduces the chance of hip pain.
Piriformis Stretches– The best way to alleviate sciatic pain.
Hopefully this will help you get into/ or back into running without pain or stiffness.
