Stretching for Runners

Lately when I run my legs and butt feel tight.  My performance is not up to par right now because of the lack of elasticity in my muscles.  I’ve been doing plenty of strengthening exercises, but have cut corners when it comes to lolling around the floor, stretching.  This past week I’ve made it a priority to sit my butt on the floor and just let myself MOVE.

Stretching is a process for me.  I always start off super-easy to see what’s screaming the loudest.  My lower back is typically really tight, so I’ll start with a gentle version of Bound Angle Pose.

Bound Angle Pose, Lara-style

The trick with this is to not hunch over too much.  Keep your back moderately straight.  When you feel a little pulling in your glutes, you’ll know you’re in the right position.  Your inner thighs will feel this too, a really good thing for runners.

Because my back is tight from sitting in one position at the computer, I do a twist.  Yogis call this “Half Lord of the Fishes Pose”, or Ardha Matsyendrasana.  I do not look as pleasant as the woman demonstrating on this site, but I have a lot of fun doing this one.

Fish Pose

Next up is the one that I love the most, called “Wide Angle Seated Forward Bend”.  Here’s a link to Yoga Journal’s more detailed description.  Note:  you do not need to be able to do the full expression of the splits to get a lot out of this!!!

Sometimes I’ll head to the bedroom, light a few candles and sink into this pose for up to 10 minutes.  Warning:  Start slow with this and let gravity dictate the amount of stretch for your body. 

I love doing this modified version of the splits because it works my inner and outer thighs, hamstrings, glutes, calves, and side abdominal muscles.  A good Sports PT can tell you more about it, but here’s the thing; with a little rotation of the upper body, you can stretch just about any major muscle group.  Usually when I first sit down, I can barely reach my toes.  My back is hunched and my hamstrings are tight.  This is typical of runners, where the major muscles of the legs are trained for forward motion.  However, over-use can lead to injury or, in my case, a noticeable decrease in performance.

Sophie took these pictures for me today (she’s still home recovering from pneumonia).  Kirby got in on the action and demanded a belly rub while I was in her vicinity.   

Kirby and I stretching on the floor

Hamstring stretch in Wide Angle Seated Forward Bend

Side Stretch, opens the back, sides and inner thighs

After 5, 10, or 15 minutes, my legs are looser, my lower back is limber, and even though my chest doesn’t QUITE touch the floor, I have a much better view of the crud that’s in the carpet!  Pretty good return for one little stretch!  And the icing on the cake?  I sleep so soundly when I do these right before bed.

 What’s YOUR favorite stretch, the thing you COULD do more of, even in front of the TV?  How about making a promise to yourself to do 60 seconds of a stretch that makes you feel good.  Start small, and remember; you can do ANYTHING for 60 seconds.