3 Vital Stretches for Runners

3 Vital Stretches for Runners
Let's be honest: You know how important stretching is, but you often blow it off once you cross the finish line. There's a laundry list of benefits to stretching, including things like improved flexibility, increased range of motion and circulation — which ultimately reduces muscle soreness after a long run with blood and nutrients restoring worked muscles. Don't have time for a full-blown stretch routine post-run? These three quick stretches for runners will help reduce muscle tightening and soreness so you're always ready to pound the pavement: Runners Lunge Start in high plank position — shoulders above hands and core tightly activated. Bring your right foot to the outside of your right hand. Bend your elbows to deepen the stretch. If possible, bring your right elbow down to the floor on the inside of your right leg. Hold for 15–30 seconds and then bring your right leg back to plank position. Do the same with your left leg. Repeat on each side. Kneeling Hip Flexor Stretch Start in a kneeling position with right knee bent at 90 degrees out front. Bring right foot forward so your knee is over your ankle. Right hip should be bent at a 90 degree angle. With torso up straight and tall and arms gently rested on your right knee, lean forward from your hips. Keep your core engaged and don't arch your back. Lean into your right hip while left knee is still firmly on the ground. Hold the stretch for 10 seconds and then switch to the other leg. Repeat this three times each side. To deepen the stretch, lift your left arm in the air and tilt to the right side as you lean forward. Downward Dog Hamstring/Calf Stretch Start in high plank position with arms shoulder-width apart. Push lower body back so your shoulders are no longer over your hands, arms lengthened out — your body should be in an upside-down V shape. Push back into your heels with hands firmly planted on the ground. Feel the stretch from your calf up to your hamstring. Hold for 30 seconds. Lift your right foot and bring it around to the back of your left foot. Rest it there. Slowly lift the heel of your left foot to feel the stretch intensify in your left calf. Do 5 gentle lifts of the heel, then bring your right foot back to starting position and repeat on the opposite side. Original article and pictures take http://www.newbalance.com/article?id=501&utm_source=pgrPNT&utm_medium=display&utm_campaign=MA&utm_content=ROS&ecid=ds_pgr-PIN_VITALSTRETCH-_MA&pp=0 site