Follow along with this 30 min stretch routine designed to help increase flexibility! These stretches for runners will ease the joint pain, tight legs, and nagging pain that can come with running workouts. 0000005333 00000 n 0000008337 00000 n 0000006503 00000 n Why Runners Need Yoga Running carries a high risk of injury Running is a repetitive sport that overuses a relatively small number of muscles Many running injuries are due to overuse and avoidable Running exacerbates effects of sitting for prolonged hours Overused muscles become tight and contribute to musculoskeletal imbalances Yoga helps restore the body to balance & symmetry My awesome running plan is just one click away. Your workout recovery plan goes a long way toward boosting your results and keeping you feeling limber and strong. Eat when you’re hungry. 0000004644 00000 n Take 5 full deep yogic breaths. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. Here's how to do them. 0000003537 00000 n 0000004622 00000 n Runners tend to focus on hamstrings and quads, but the ankles take a beating, too. Dynamic Stretches for Runners. 0000001601 00000 n 3step-up (lateral) Standing sideways to the platform, place your right foot on top of an 8-12" platform, step up and down with your left leg as shown. 0000003214 00000 n Extend both arms out to your sides. Legs Up the Wall. 0000001585 00000 n Glute Activation & Hip Mobility Routine >> Free Download [PDF] Here are five of my favourite lower back stretches for runners. Step your left leg forward, keeping both feet pointing straight ahead. 0000005654 00000 n Jane works with ActionAid to enhance your running experience however we cannot be held responsible for any injuries you may have. General Dynamic Stretches While walking forward, complete each of the following 5 times on each side, holding each repetition for 2-3 seconds: Sport-Specific Dynamic Stretches Skiing Standing trunk rotation Standing hip swings Ice Hockey Under the fence Basketball Walking lunge with twist Athletic Medicine Pelvic Stabilization, Lateral Hip and Gluteal Strengthening Program Dynamic Stability Bridge Series Double Leg Bridge Level 1 Position and Movement: Supine, keep heels close to the glutes. These dynamic warmup exercises help prevent injury due to tight muscles, and signify to your body and brain that you are about to begin a run. 0000021239 00000 n Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. Relieves tension in legs, feet, and back; stretches hamstrings and glutes Before we get into the best hip stretches for runners, there are a few other factors you should consider. The dynamic warm-up I’m sharing with you today includes movements in all three planes of motion with a focus on muscle elasticity and joint mobility. 0000001835 00000 n From a kneeling position, plant the right foot on the ground in front of you, so the leg is bent 90 degrees, with the knee and ankle aligned. Conclusion. There you have it! As a runner, if you are serious about performing your best and preventing injury, then you need to start doing both general and specific warm-up exercises before your runs, especially before hard workouts and races.. Switch sides. %PDF-1.4 %���� 2 Adho Mukha Svanasana Downward-Facing Dog Step into an easy downward facing dog. 0000004546 00000 n 0000009902 00000 n The rest is just detail. Just make sure to do them on a regular basis. 0000013920 00000 n 92 0 obj << /Linearized 1 /O 94 /H [ 1021 366 ] /L 530925 /E 11245 /N 12 /T 528967 >> endobj xref 92 29 0000000016 00000 n We have round-ups of great yoga poses and Pilates stretches for runners, as well as a foam rolling routine you can use to ease any aches and pains in your muscles after a run. FULL BODY STRETCHES FOR RUNNERS . 0000002151 00000 n To minimize running’s negative effect on not just hip mobility but also posture – remember the Precision Movement ABC’s: Alignment. It is frequently problematic amongst runners when it is tight. To keep them flexible, sit on the floor with your legs apart and grab one ankle with both hands and rotate it clockwise and counterclockwise through a complete range of motion. 0000014411 00000 n Dec 2, 2017 - stretches for runners. 0000003875 00000 n 0000007353 00000 n 0000016484 00000 n HIP AND GROIN STRETCHES Hip flexor stretch – Stand in a lunge position with affected leg behind. 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