The 5 Best Stretches all Runners Should Know
1. Hamstring stretch
2. Quadriceps stretch
Standing tall – using a stable surface for support if necessary – pull one foot towards your bottom with one hand. Make sure your knees remain centered and together.
3. Gluteal stretch
Standing with your hips parallel, cross one foot over the opposite knee. Bend the leg you are standing on and lower your bottom down and backwards towards the floor. Use one hand to push the other knee down to increase the stretch. You may have one hand on a stable surface for support.
4. Iliotibial band stretch
Lying on your back with one leg straight, cross the bent leg over the straight leg and have the sole of this foot on the ground. Use the opposite hand to pull the knee over towards the floor, keeping the sole of the foot on the floor throughout the stretch. To increase the stretch have the other arm lengthened on the floor and turn the head towards this arm, away from the side you are stretching.
5. Calf stretch
Standing at the edge of a step with the ball of your foot, push your heel down towards the floor. This should be done with the knee both in a straight position and then in a bent position in order to target both the calf muscles during the stretch.