Stretching
Stretching
Ease Into Better Mobility
Stretching works best when your muscles are warm. If you prefer to stretch before a workout, complete a full 10 minute warm up first. Stretching can also be part of your cool down, and if flexibility is your goal, stretching as your muscles cool after training gives the best results. Avoid sitting down to stretch immediately after exercise and wait until you have cooled down properly.
Stretch slowly and never bounce. Move into a light, comfortable stretch, not pain, and hold for about 20 seconds. The tension should ease as you hold it. If it does not, back off slightly until it feels comfortable. This prepares your muscles for a deeper stretch.
Then move a little farther until you feel mild tension again. Hold this developmental stretch for 20 to 30 seconds. The tension should stay the same or decrease. If it increases or becomes painful, ease back. This gradual approach safely improves flexibility.
Keep each stretch at a comfortable level. Stay relaxed, breathe steadily, and focus on the area you are stretching. Do not compare your flexibility to others. Consistent practice will naturally improve your range of motion.
The following are recommended stretches for beginner and novice runners.
Calf
Stand about a metre from a wall, keep one leg bent and the other straight behind you, and lean forward to stretch your calf and Achilles tendon.
Iliotibial Band
Stand an arm’s length from a wall, place your palm against it, lean your body toward the wall while keeping your legs straight, tighten your buttocks, and push your hips toward the wall to stretch the outer leg, then repeat on the other side.
Hamstring
Lie on your back and raise one straight leg while keeping the other flat on the ground, then move your hips closer to increase the stretch, relax into it, and repeat with the other leg.
Groin
Sit upright with your back straight, bring the soles of your feet together, pull them toward you, and gently press your knees toward the ground to stretch your inner thighs while you breathe and relax.
Quadriceps
Stand with one hand on a wall for balance, pull your foot back so your knees stay together, gently tilt your pelvis to protect your back, and hold the stretch as you breathe and relax before switching legs.
Glutes / Buttock
Sit tall with one leg straight and the other crossed over it, then gently pull the bent knee toward the opposite shoulder to stretch your hip and buttock while you breathe and relax.
Lower Back
Lie on your back, pull your bent knees toward your chest while keeping your back flat on the ground, and hold the stretch as you breathe and relax.
Hip Flexor
Kneel with one leg forward at a 90‑degree angle, keep your back straight with a slight pelvic tilt, and gently shift your hips forward to stretch the front of the rear hip before switching sides.
