stretch library

Stretching is often seen as an optional add on at the end of a run. It should, however form an integral part of any runner's training schedule as it can help improve performance and reduce the likelihood of injury.

General stretching advice:

  1. Never stretch cold muscles.
    Muscles are like chewing gum - if you try and stretch a piece of gum it will just snap but if you chew it around and warm it up, you can stretch it easily.
  2. Never bounce into a stretch.
    Bouncing causes the joint to go beyond its active range of motion and can damage the ligaments and tendons or the muscle itself.
  3. Try to relax.
    When you are stretching it is important to relax the mind as well as the body. Plan the stretching component into your workout to allow enough time.
  4. Hold each stretch.
    If you are stretching to warm up you should hold each stretch for 7-10 seconds. These preparatory stretches are to prepare the body for exercise and are not designed to drastically increase flexibility. Indeed, research has shown that stretching too much before exercise can actually reduce the available power due to the reduced stretch reflex. Stretches at the end of a workout or run should be held for at least 30 seconds. The aim here is to develop flexibility - as the stretch reflex disappears, push into the stretch a little further until it is felt again.

    5. Use the Stretch Library below to select a stretch

    Stretch Stretch
    Hamstrings hamstrings Quads quads
    Calves Calves Adductors adductors
    Glutes glutes IT Band IT Band
    Lower Back lower back Back rotation back rotation
    Lats Lats Upper back Upper back
    Triceps Triceps Shoulders Shoulders
    Chest Chest