Stretching Is Essential

Stretching increases the flexibility of your muscles. Stretching lengthens your muscles, which can help them extend further without injury and helps them work more efficiently. I always stretch twice during a workout; once after warming up for 5-10 minutes, and then again immediately after my workout.

The following are stretches for the major muscle groups used during running. With each stretch, remember these important rules:

• Hold the stretch for 20-30 seconds.
• Make sure not to bounce while holding the stretch.
• Only stretch the muscle to the point of slight resistance, never to the point of pain.

This stretch targets your large calf muscle at the back of your leg (gastrocnemius). Place your palms on the wall, as shown. You should be about an arm's length from the wall. Place your back foot about one foot (30 cm) behind your front foot. Lean toward the wall, keeping your back leg straight and bending your front leg, until you feel a slight stretch in the calf muscle of your back leg.



Calf Stretch- Part 2

This stretch targets your small inner calf muscle (soleus). After stretching your large calf muscle as described in Part 1, remain in position, but bend the knee of your back leg (as shown) until you feel a slight stretch.



Hamstring Stretch

This stretch targets your hamstrings, the large back muscle of your thigh. Rest one leg on a chair or step, with your foot lower than waist height. Raised leg should be straight, but do not lock the knee. Lean forward from the waist until you feel a slight stretch at the back of your thigh.



Quad Stretch

To stretch your quadriceps (front thigh muscle), lean against a wall or hold on to a chair to balance while you bend your knee to the back and grasp your foot. You can either use the arm on the same side, or opposite side of the raised foot, whichever is more comfortable. Pull your foot up and back until you feel a stretch in the front thigh muscle.






Inner Thigh Stretch

To stretch your inner thigh muscles, sit on the floor with knees bent, soles of your feet together. Grasp your ankles, and rest your elbows on your inner thighs. Press your knees toward the floor, until you feel a slight stretch in the inner thigh.