FREE Physical Therapy - Vol. 9- STRETCHING FOR RUNNERS, March 2007
Runners can incur a variety of injuries throughout their training. Some can be caused from over training, mechanical problems or even over eagerness. Most people today tend to have sedentary lifestyles that do not allow them to stretch and use their muscles like they should. Over time these muscles become shortened. When you then try to run on these shortened muscles you can stress and strain them. One way to avoid these stresses and strains during your training is through stretching.
Whether you are a seasoned runner, or new to the sport, stretching is extremely important. It is recommended that you warm up with a short walk or light jog for 5 to 10 minutes prior to stretching. This helps to increase the blood flow to the muscles before trying to elongate them. A few examples of stretches for runners are:
Gastroc Stand with right foot back, leg straight, forward leg bent. Keeping heel on floor, turned slightly out, lean into wall until stretch is felt in calf. Hold 15 seconds. Repeat 5 times per set. | 
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| Hamstring (Supine) Supporting right thigh behind knee, slowly straighten knee until stretch is felt in back of thigh. Hold 15 seconds.Repeat 5 times per set |  |
| Tensor Cross right leg over the other, then lean to same side until stretch is felt on other hip. Hold 15 seconds. Repeat 5 times per set. | |
Make sure to repeat the above exercises equally on each leg.
You must remember that the legs, although probably the most important, aren't the only part of the body that you need to stretch. Runners need to stretch their neck, arms, shoulders and back too.
If you do get injured while running, seek medical advice. Find out whether you just overdid it or if your injury could be due to faulty mechanics. A thorough evaluation by a doctor and a physical therapist can help you either way. Therapists can make suggestions to correct your mechanics, show you exercises tailored to your specific needs and get you back on the road to recovery.
