Time to break out those running shoes, get out on the road, and log some miles to prep for the busy running season here in Arizona. Research shows that a consistent stretching routine can help lower your risk of experiencing an injury while running. You would be surprised how far a 10-15 minute stretching routine can go to help keep you on the road and off a physical therapy treatment table.
Easy Exercises for Marathon Runners
1. Hamstrings
Everyone knows this classic stretch, and there are many ways to do it. My favorite is with a stretch-out strap and is pictured below. To get the most out of the stretch, hold it for 30 seconds and keep the leg as straight as possible. Hold once you feel a comfortable stretch behind the knee and posterior aspect of the thigh.
2. Adductors
This is a group of several muscles that travel along the inside of the thigh. This area is often left out of stretching programs, but it is essential to have balanced flexibility on either side of the knee. We will bring back the stretching strap for this one. Lay on your back with your legs straight. Loop the strap around one of your feet and lift your leg out to the side until you feel a stretch in your groin muscle. Make sure this stretch is comfortable, so you do not strain the groin.
3. Iliotibial Band
These muscles form a long, thick band that runs along the lateral — outside — part of the thigh. Excessive tightness here can cause a lot of pain and irritation outside the knee. Place the leg you are stretching behind the other one. Keep your foot on the floor and push your hips to the side of your front leg until you feel a stretch in the outer hip. This stretch should be felt along the outside thigh and possibly the buttocks.
4. Quadriceps
This is another stretch that everybody knows but is often performed wrong. The key to this is ensuring you do not bend forward at the waist. Keep an upright posture with your chest and upper back.
5. Hip Flexors
Hip flexors are responsible for raising the knee towards the chest, and if these muscles are tight, they will limit your leg extension and prevent you from elongating your stride. Like the quadriceps stretch, keep your chest upright and do not bend forward at the waist. You should feel the stretch in the front of your hip.
6. Calves
Calf muscles span from your heel to the back of your knee. Lean against a wall, and while keeping your knee straight and your heel on the ground, lean forward and maintain a comfortable pull. You will feel this anywhere between the heel and the knee.
When is the best time to stretch?
Research has shown that static stretching (holding stretches for long periods) is best performed after running. The stretches should feel comfortable, and you should be able to relax while doing them, not gritting your teeth. I am a big advocate of stretching straps — which can be purchased at running and sporting goods stores or online. If you do not want to invest in straps, you can use a large beach towel, rope, or belt.
If you’re a runner, it’s essential to stretch before you peel off your running shoes and hit the shower. Unfortunately, injuries can still happen. If you find yourself with some pain that won’t quit, schedule an appointment, and we’ll help you get back into tip-top shape!
