Fitness Stretching for Runners

Stretching before your workout will help you avoid injury when running on or off the treadmill. These exercises are designed to work on the major muscles involved in running.Read more to find ...

Stretching for runners Fitness Depot

Running, Exercise, Treadmills & Elliptical Trainers

Stretching before your workout will help you avoid injury when running on or off the treadmill. These exercises are designed to work on the major muscles involved in running.
Here are a few hints that will make stretching before running more effective:
Avoid stretching cold muscles. When muscles are cold, its easier to tear the muscle fibers.
Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where its warm.
Always stretch to the point of discomfort, not pain.
Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
Hold each stretch for 30 to 45 seconds.
Dont overdo it. Remember, it is supposed to help you run better not be a challenge in and of itself.

Splits
This stretch will help to keep your adductor's in shape.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms. Make sure you dont pressure your lower back.

Bent Over Hang
To avoid shortening both your stride, the Bent Over Hang stretches your hamstrings the most important muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.

Lunge
This stretch has a two goals. It will loosen both your hip flexors and your groin muscles muscle groups that are vital to fast running as well as hills or a high incline setting on the treadmill.

Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground with your hands next to your forward foot. Groin muscles are stretched by turning your foot in so that the inside edge is flat against the ground.

Stork
Loosening your quadriceps will increase your back kick and lengthen your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.

Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. By keeping your grip at the toes, you will also stretch your shin muscles.

Heel Drop
Loose calf muscles will help prevent Achilles tendinitis and take some of the burden away from your shins as you bring your trailing leg forward when running.

Stand on a curb, a step or the edge of your treadmill and drop your heels just to the point of discomfort. Relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.

INJURY PREVENTION (stretching & strengthening) Something Good is ...

... Free Stock Photo: Runner doing stretching exercise. Image: 18076925

Royalty Free Image of Runner Doing Stretching Exercise

How To Stretch Before Exercise Before A Run

Source : http://www.fitness.com/articles/494/stretching_for_runners.php

Related video about Fitness Stretching for Runners

Full Body Stretching Great for Runners Bender Fitness

Full Body Stretching Great for Runners Bender Fitness benderfitness-com melissabender-com facebook-com melissabenderfitness twitter-com benderfitness pinterest-com benderfitnessInjury Fitness Stretching for Runners

Commonly question about Fitness Stretching for Runners

Question :

My Knee locked up!! Runners? Fitness buffs?

Hi! I m a runner. I run around 10-12 miles a week. Recently, I ve been running a lot on the tredmill because it has been snowing a lot where I live. Today at the gym, I ran three miles on the tredmill and did 20 minutes on the elliptical. Out of no where before (I was sitting down eating dinner) and I got up and my knee locked up. This was 3 hours ago and I still have no been able to get it back to normal. It feels like it needs to click back in place - but it almost seems impossible that it hit me out of no where. If i dislocated it, I would think it would be right after running, like immediately. Perhaps I just strained it? I always stretch before working out. Have any runners had this experience. Anyone at all? What should I do?

Answer :
10-12 miles a week is very commendable! Congrats!

Get plenty of rest, eat a moderate amount of protein throughout the day, and take a vitamin/mineral supplement that has glucosomine and and msm. Treadmills and elipticals are slightly different than the "God-created" outdoors and the jolts our body takes on these machines can have different impacts on our body. If it does not clear up in a week or two, I suggest that you see a doctor. If you are in excruciating pain, you may want to see a doctor sooner, but take it easy on it and give it time to heal itself. Hope all goes well!

Source(s):

I have problems occasionally with my knee and sometimes it is just a minor inflamation around the knee cap, but nothing major. I am a mom of 3 and have joint and arthritis problems that run in the family, so I have done extensive research on preventive measures. Want to keep up with these babies when they are teens!

Question :

I am a keen runner- What exercise can I do to maintain my fitness while my leg is injured?

I am a very active & fit person & work out @ da gym for 2hrs 40 mins daily- 1 hr running 11.1k(with a 5 min cool down), 1 hr on the bike mchne (with a 5 min cool down) & 30 mins stretching & sit-ups to finish. About 1 wk & a half/2 wks ago I injured my leg (I think by running) but thought it was just a minor strain so carried on gritting my teeth & working out as usual (I also kick-box 2ce a wk). My kick boxing instructor advised me not to work out so harshly if I was in pain but thinking it was just a little strain I ignored his advice. Last night my leg was too painful & I had to admit defeat. I was advised to buy Ibuprofen gel (as oppose to the heatrub) which I have been using since last night and told to rest with no exercise. This has becom traumatic 4 me bein a fitness fanatic and I ve been told if I HAVE to do anything to swim & POSSIBLY go on the bike. Da fitness instructor thinks I may hav torn a muscle & is doin a sports msg Fri. Advice on how I maintain fitness b4 I recover?

Answer :
Swim a few lengths each day. Hope you get better soon xxx

Question :

I need help from other experienced runners!?

I have no fitness program in my lifestyle. I think that running would fit into my schedule the best.

I m not overweight, but I am so out of shape that two flights of stairs will leave me extremely winded.

I have not been able to find anything on the internet of how to SAFELY start out walking, how far I should walk, should I start out with running a very short distance, etc???? I am just at a loss of what to do.

I know the importance of warming up, stretching, etc.

If anyone can help me plan a schedule, or refer to me one online, I would be greatly appreciative.

Thanks!

Answer :
At one time I was severely overweight & TERRIBLY out of shape. Now I m probably right back in the same basket with a great majority of the people in the U.S.

Many years ago, I started walking. Not at a brisk pace. Not very far. Not for much time.
I guess I would consider myself as self-taught.

Each day for about 2 weeks, I walked for about 15 minutes to 30 minutes.

After two weeks, I started jogging and walking.

Gradually the time and distance I was jogging surpassed the walking distance. I THINK I was about 6 weeks into my "program".

Due to my work schedule I always did my roadwork in early-morning darkness. One morning I was jogging in the street due to shifting concrete, broken or missing concrete blocks, tree roots, etc., sidewalks were too-sudden-of-a change in the terrain., I was ALMOST hit by a car.

I decided THE BEST place to do my daily exercise was at a high school track.

I continued the program about a year. Very gradually I increased the distance. Eventually, I was jpgging 6 miles per day 24 times around that track. It took about 1 1/2 hours.

I THINK I did my best to answer your Q! I enjoyed answering it.

VTY,
Ron Berue
Yes, that is my real last name!

Source(s):

My personal experience.