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SPECIALIST  PERSONAL TRAINING

RUNNING

STRETCHING FOR RUNNERS

Dynamic Stretching Before Running

The best stretching to do before running is Dynamic Stretching ie performing leg swings etc to gently warm up muscle and working them through range.

  • Calves: Mountain Pose Alternate Calf Stretch
  • Hamstrings: Leg swings
  • Adductors: Cross Leg Swings
  • Quads: Bum Kicks
  • Glutes: Cross Legged Squats
  • Lumbar Spine: Rotations
  • Shoulders: Arm Swings- forwards, side ways, and horizontal
  • Neck: Rotations and Side to side

Static Stretching After Running

  • Calves: Knee to Wall & Leaning wall stretch
  • Quads: Prone heel to butt
  • Rectus Femoris: Proposal Stretch with rear leg up wall
  • Hip Joint: Figure of 4 Stretch
  • Glutes: Pigeon Pose
  • Hamstrings: Seated on bench single leg stretch
  • Lumbar Spine: Reverse RotationAbdominals: Cobra Stretch with Knee Stretch
  • Chest: Arm against wall
  • Bicep: Arms behind
  • Tricep: Hand to shoulder
  • Torso: Mermaid Stretch
Stretching Program for Running
Running Stretches.
Hicaps Available

we accept most health funds!

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