After a recent post on the importance of stretching, I am going to break down the different stretches into the different legs of a triathlon. I wanted to start with running because for a lot of triathletes, running takes up the bulk of their training. For me personally, running is a bit of a weakness for my tri’s, so this has been a big help for me. There are a number of different types of stretches (which I’ll cover later on), but let’s get right to the good stuff.
From my research as well as personal experience I’ve found that mixing your types of stretches allows you to get the best results both in your flexibility and performance in training and racing. Before a workout I like to use dynamic or active stretching. I’ll use static stretching afterwards and perhaps also include a specialized stretching workout in my training plan.
Warm-up Stretches for Running
Before a running workout it’s good to warm up first by simply breaking a sweat; I usually jog about a mile slowly just to get my blood moving and heart rate up. Then, before really get into the swing of things and have a quality workout I need to stretch and get my muscles opened up. Getting the proper range of motion and pushing your muscles a little makes your workout ten times better. I’m sure you’ll find the same effects if you try some of these things.
In a warm-up I would recommend starting with some active or dynamic stretches:
Active Calf Stretch
There are a couple ways to do this depending on your calves’ flexibility. If you are somewhat inflexible lean against a pole or wall or something sturdy at about a 45 degree angle. If you are pretty flexible prop yourself up in an “A” shape on the ground.
You’re looking to stretch your calves here but not statically, actively. Once you’ve found your position and propped yourself up, stand with your feet shoulder width apart and alternate dropping your heel flat down to the ground and raising it again. Do this slowly and gently so you don’t hurt yourself, it should pull but it shouldn’t be painful. Perhaps a good way to think of this is the speed you would “stroll” if you were walking.
Another way to do this stretch is illustrated very nicely on Runner’s World – A Dynamic Stretching Routine. Here they show how you can also do this stretch with one foot resting on your Achilles’ tendon and just raise and lower one foot at a time. This allows for a deeper, stronger stretch and should also be done carefully and gently.
High Knees for your Glutes
Start by walking and one leg at a time raising your leg up in front of you (knee bent). Once your leg passes the 90 degree mark wrap your hands around the front of it and help pull it up as high as it will comfortably go. This happens almost as if you are trying to kiss one knee at a time while walking. This stretch will help loosen up your glutes as well as hamstrings.
A variation on this is to raise your other heel while hugging your knee which gets your calves warmed up at the same time.
Once you feel a little looser having done this stretch, progress to a high knee “hop” where you alternate each leg quickly as if the ground was hot. Obviously you wouldn’t try to grab each knee as it came up. Instead, the alternating motion stretches your glutes further as well as contracts your running muscles as each leg lands.
Butt Kicks for your Quads
Starting with a walk bring your leg up behind you and grab on to your foot as it comes up. Give it a short gentle pull to get your heel right up to your butt and let it go. Repeat this a few times, alternating feet as you walk. Once you stop feeling a pull in your quads you can move to the next step.
Similarly to the High Knees active stretch, hop from one foot to the other, kicking your heel up to your butt each time – hence the name. Some people like keep their hands behind their backs (palms facing out) to literally feel the kick (or protect their butts, not sure exactly why). I prefer to continue getting my running muscles warmed up and keep my hands naturally at my side in a running pose.
This stretch will get your quads (quadriceps) stretched and warmed up as well as get your heart rate up if you do it quite quickly. Staying disciplined with how your foot strikes the ground (i.e. not letting your heel drop too much) during this stretch will also teach your calves good form for fast running – more on that another time.
Lunges for your Glutes
Lunges are a bit tricky because they can actually be quite a challenge in themselves. Either way though they are a good way both to stretch out your quads and glutes and strengthen your legs. I usually do these towards the end of a warm up once I’ve completed some high knees so my glutes are pretty stretched out.
Start by taking about a medium step forward and then drop your back knee down towards the ground. Keep your upper body straight and your core tight as well as try to keep your front knee above your ankle. You should feel this medium lunge in your glutes.
Once you’re feeling a little looser you can progress to a deeper lunge where you take a large step forward and lunge on the front leg keeping your foot flat and knee above your ankle. With this lunge your back leg will stay a little straighter (even though you’re bending that knee) and you will feel it a little stretch in your back leg’s quads.
This type of deep lunge is used in running strength training as well because of the strength required of all your running muscles to lift your body up again. The article at Runner’s World mentioned earlier had a good demo of this as well as a few other dynamic or active stretches you might want to check out.
Post Run Stretches
When cooling down after a work out static stretching is an excellent way to maximize the work you just did. It allows your body to wind down and lengthen out after the time spent contracting and stressing your muscles.
Below are some of the more common static stretches used by runners:
- Standing Quadriceps Stretch
This is the classic “hold-your-foot” stretch used to lengthen your quads after a challenging run. This is a good stretch to start with as it is quite easy and can be down while standing, allowing your body to slow down gradually. A couple tips to do this stretch properly are: stand up straight, hold on to something if you can’t balance, try to balance if you can (strengthens your ankles!).
- Standing Hamstring Stretch
There are quite a few hamstring stretches both seated and standing and most are good but the one I’m referring to is one where you cross your legs while standing and stretch your back leg while supporting yourself with your front leg. This places much less strain on your lower back than the classic feet together one. Keep your front leg slightly bent and lean into it to support yourself and stretch your back leg at the same time.
- Calf stretch and Achilles Stretch
If you’ve ever run more than a little you’ll know that stretching your calves is very important or else it hurts the next day! The classic version is to keep your foot flat on the ground and lean against something with a straight leg until you feel a stretch in your calf.
Another version of this is the Achilles stretch where you stand close to a wall or pole and prop your foot up against that object. When you prop your foot up your toes point up and as you push closer to the object you will feel the stretch more.
- Shoulder Stretch
As much as you might not think it, you do use your arms / shoulders when you run, albeit just a little. Stretching your shoulder will help keep the range of motion you need for effective running. Do this stretch by extending your right arm straight across your body and “hugging” it with the other. Pull your right arm closer towards your body and you will feel a stretch on your outer shoulder.
- Seated Hamstring Stretch
I’m mentioning another hamstring stretch because long hamstrings are very important in running. Being at the back of your legs, they are the main restriction of your stride when extending your legs forward. By stretching these out you allow your legs to extend further, allowing for more efficient (think, longer & faster) running.
Originally, a lot of people used to just stretch both legs out in front of them and try to reach their toes but without significant initial flexibility this can place huge strain on your lower back. A better way to stretch while seated is by sitting with your left foot pushed up against your right inner thigh and your right leg extended away from your body. Face your torso towards your right foot and reach towards it. You should feel a significant stretch in your hamstring while doing this stretch.
All of the above stretches should be held for a minimum of 15 seconds (or counts) up to about 30 seconds. For better effect you can repeat each stretch twice or even three times. As opposed to the active stretching done before a workout, the post-run stretches are meant to relax your muscles so take your time with them and do them gently. Don’t bounce or push to hard to extend in a stretch or you may end up hurting yourself.
As you can tell by the length of this post there really is a lot to say about stretching. I will continue this series with further stretches specific to Swimming and Cycling. In the meantime I’ll leave you with a couple more links with further reading:
9 Stretches to Help you Run Faster
What are some of the more important running stretches that you can’t live without? Have you found other articles that have been helpful to you on this topic? Please share!
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