5-Minute, 5-Stretch Routine for Runners (Lower Body)

I used to be horrible at stretching before or after a run. Then I began my focus on fitness and learned about all the different benefits that stretching provides, mainly after a workout. I immediately began seeing the results of taking time to work on flexibility. Curious about those benefits? Check this out. 

I made stretching easy on myself by adopting a simple, five-stretch routine (that I originally developed for my Running 101 class at the Mission Valley Y). I now do it after every run I take. If I knuckle down, I can knock it out in five minutes, which is a wonderful investment when the return = less soreness, reduced likelihood of injury, and better flexibility.

I'm going to list all five stretches and link to videos describing them. I feel that's a more efficient way of "demonstrating" them (instead of writing a descriptive "how-to"). However, if you have any questions, want me to help you understand them, or just want a running partner, let me know!

Remember, hold each stretch for 30 seconds (at least), no bouncing, and breathe deep the whole time. Try and use the time to recover with your breathing, relax and think about how awesome your run just was.

1 - Straight-leg hamstring stretch. No video for this one, because it's the "touch your toes" stretch. It's fundamental and popular for a reason - it works. Targets the hamstrings and low back.

2 - "Flamingo" stretch. This is also a fundamental one because it's the best way to target the quadriceps. Skip to :28 seconds into this video to see a demo.

3 - Calf Stretch - Targets the calves. I covered this in a previous blog post; you can check it out here.

4 - "Butterfly" stretch - Targets the groin and hip flexors. This video gives a demo. I'm not a huge fan of the 10-15 second warm-up period she suggests, but there's nothing fundamentally wrong with it, so if you like it, go for it.

5 - Hip stretch - Targets the hips. This somewhat cheesy video (with an ad - sorry) gives a great demo.

Give it a shot! Your muscles and joints will thank you post-run. Also, I was serious about that running buddy thing ... if you want someone to chug alongside you, give me a call.

Do you have any stretches that you love? Share them with us!

A Focus on Flexibility

There are five main elements to physical fitness: muscular strength, muscular endurance, body composition, cardiovascular/respiratory endurance and flexibility. Today I began thinking about the one category where the vast majority of people have a deficiency--flexibility--because of the way my legs screamed at me after I got up from a chair.

The "tightness" we experience  is caused by many things - the lack of adequate stretching, inactivity, resistance training, prior injury, tension/stress, and more. I've started to pay more attention to this as I notice the deficiencies in my own fitness and try to adapt.

I figured a good way to learn more about stretching (the one area where we can make the biggest difference in improving flexibility) is to talk to all of you about some stretches I use and like. The one I chose for today is the calf stretch, because it is one from which so many of us can benefit, especially runners.

Rather than spend 300 words describing it to you, I am going to link you to an article that describes one of the many different ways to do this stretch, along with a video that demonstrates another technique. If you look around online, you'll find tons of other articles and videos to check out and learn from.

You'll notice in the video that the woman instructing the stretch mentions the gastrocnemius and the soleus, which are the two main muscles that comprise the calf/posterior portion of the lower leg. If you want to learn more about those, check this out.

If you run and don't pay a TON of attention to your flexibility, you likely have a pretty significant deficiency. The calves, hamstrings and hip flexors are typically the biggest problem areas that can cause major and minor injury alike. Well-timed and executed calf stretches are just one of many that can really help.

My advice on stretching? Just start doing SOMETHING. I know it's hard to work in a full routine before or after a workout and you have to be realistic when setting goals. But develop a quick, 5-minute regimen -- especially after you work out -- and you'll see improvement quickly and help alleviate soreness.

What are your favorite stretches? Any tips you can share?