You may recognize this post from a few months ago. I’ve changed a few things and wanted to post it again, since I often get asked by my runner friends and clients how they can improve flexibility and reduce their risk of injury. Stretching and core strengthening are both essential components of a runner’s fitness routine. I recommend stretching after a 5-10 minute warm-up of a brisk walk (or even a light jog), and again after your run. If this is not possible due to time constraints, then at the very least, stretch AFTER your run. Stretching will help keep you injury-free and can help prevent soreness after your longer, harder training runs. Tailbone Lift This stretches the hamstrings and calves and feels GREAT. Note: The image at left and the description below is modified from a guest post written by Angela Aitken, DPT. Stand with feet straight, hip distance apart. Have a chair in front of you (facing you) and lean forward until your hands are on the seat of the chair. Try to keep knees straight and lift the tailbone up toward the ceiling. Hold for 1 minute in this knees straight, tailbone-lifted position. If your tailbone is tucked (i.e. lower back is rounded), try bending your knees a little and see if that helps (see note below). You can also place your hands on something a little higher until you can keep your knees straight and your tailbone up. Note: If your tailbone is tucked and your lower back is rounded, or if you need to place your hands on something higher to keep your knees straight, it means your hamstrings are tight. This is very common! I recommend adding a very specific/isolated hamstring stretch (such as the one pictured at right) to this routine. Kneeling Foot/Toe Stretch This deeply stretches the knees, ankles, and the muscles of the toes and feet… Essential after a long run. Dorsiflex at the ankles so that your toes are on the floor (see picture). Next, sit back onto your heels with your toes on the floor. Feel a deep stretch in the muscles of the bottom of your feet. Keep your feet and ankles parallel. Breathe deeply and hold for 30 seconds. If your feet cramp at any time, relax your feet so that the tops of your feet rest on the floor and then begin ease into the stretch again. Pigeon Pose This hip opener deeply stretches the hip rotators and hip flexors, two muscle groups that are often tight on runners. From the quadruped (hands and knees) position, bring your right knee forward toward your right wrist. Slowly inch your right shin and foot toward the midline of your body until your foot is directly below your left hip. Now straighten your left leg behind you. Feel the weight of your torso centered over your pelvis and lower both sides of your pelvis toward the floor. Your hips should be level. Make sure one side is not higher than the other; if necessary, place a folded blanket or yoga block under the right buttock so your pelvis isn’t off kilter. Be meticulous about keeping your hips level in order to feel the full effects of the pose and to keep your lower back safely aligned. As your hips settle into the pose, press your fingertips firmly into the floor and lengthen your torso up toward the ceiling. See photo for reference. Hold for 30 to 60 seconds, and then switch sides. Child’s Pose All Directions This resting pose stretches and lengthens the hip and trunk muscles. Sit back onto your heels with your arms stretched out in front of you and your chest low to the ground. Relax in this position for 30 seconds, breathing deeply. Without moving your feet or hips, walk your hands to the left, keeping your chest low to the ground. Feel a stretch in the right side of your trunk and hips as you relax in this position for 30 seconds, breathing deeply. Again, without moving your feet or hips, walk your hands to the right, keeping your chest low to the ground. Feel a stretch in the left side of your trunk and hips as you relax in this position for 30 seconds, breathing deeply. Return to the starting position and take another deep breath. Kegels + Core Ladies, you know you can’t get away without some kegel-talk, right? It is important for female runners to work some kegels into her fitness routine, along with other core strengthening moves (gluteal, hip, abdominal, and low back strengthening). You need your pelvic floor to be supple and strong in order to support the weight of your pelvic organs pounding into it, step after step. I recommend 5-10 kegels — at the very least — each day if you are a runner. Be sure to relax fully between each repetition. If you peruse this site and/or the FemFusion Fitness YouTube channel you will see a ton of options for core strengthening moves. This video is designed specifically for female runners. If you need some guidance with kegels, click here for a tutorial from the blog. To mix things up, click here for a video with all sorts of fun kegel variations. Original article and pictures take http://femfusionfitness.com/essential-stretches-for-female-runners/ site
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