Well, here we are will our final part of 100 tip series! We launched this series because we have so many members who are runners. We really hope that you have enjoyed it. Here are our final 10 tips for you.
These are all tips for stretching after your run when your muscles are warm and more flexible.
Make sure you breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.
Enjoy our favourote post running stretches.
1. Standing Quad Stretch
Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching.
Avoid leaning forwards or to the side. Repeat with the other leg.
2. Kneeling Hip Stretch
From a standing position, slide the right foot behind the body and drop down to the right knee.
Rest both hands on the left knee.
Gently lean the body forward and straighten the right hip.
Hold for 30 seconds.
Pull the right foot back in toward the body and stand up. Switch legs and repeat.
3. Laying Hamstring Stretch
Lie down on the ground with your back flat and your legs extended fully
Raise your right leg, keeping the knee slightly bent, and place your heel on the wall.
Slowly straighten your right leg until you feel a stretch in your hamstring.
Hold for 10 seconds and work up to 30 seconds.
4. Standing Calf Stretch
Face a wall, standing about an arm’s length away from it.
Put both hands on the wall at shoulder height.
Take a large step backward with the right foot. Keep the back straight.
Press the hands into the wall and both heels into the floor.
Feel the stretch in the right calf.
Hold for 30 seconds.
Bring the right foot back in toward the body, switch sides, and repeat..
5. Inside Leg Stretch
Stand tall with your chest up and your core tight. Your feet should be shoulder width apart.
Place your hands on your hips for balance. directly to the left, leaving your right foot in place.
Bend the left knee and pause once the upper left thigh is parallel to the ground.
Your right leg should be completely straight. Toes on both feet should be pointing straight ahead.
Hold this stretch for 20 to 40 seconds.
Return to the starting position and repeat on the other side.
6. Childs Pose
Kneel on a mat with the toes pointed behind the body and the buttocks resting on the back of the feet.
Bend forward at the waist and slowly lower the chest down to the knees.
Stretch the arms above the head. The hands should be flat on the mat, and the elbows should be straight.
Gently reach forward and hold for 30 seconds.
Bring the arms back in and slowly sit up.
7. Toe touch
Stand with the feet together or shoulder-width apart.
Keep the knees straight but not locked.
Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible.
Reach the fingers toward the toes, and let the neck relax.
Hold for up to 30 seconds.
Rise slowly back up to standing.
8. Ankle mobility heel lifts
Stand with the back straight.
Slowly rise up onto the balls of the feet, taking care not to lock the knees.
Hold for 10 seconds.
Lower the heels back down to the floor.
Repeat the exercise 3 times.
9. Seated hamstring stretch
Sit on the floor with the right leg extended and the left leg bent with the knee on the floor. The left foot should rest on the inside of the right thigh.
Bend forward at the waist, keeping the back straight.
Hold onto the right foot, ankle, or lower leg (depending on flexibility), feeling the stretch in the back of the leg.
Hold the position for 30 seconds.
Return to a sitting position and repeat on the other leg.
10. The knee hug
Lie on your back with both feet flat.
Pull your right knees to your chest until you feel a stretch in your lower back.
Hold for up to 15 seconds and repeat with the left leg.
Then pull both knees to your chest and hold for up to 15 seconds.
We really hope you have emjoyed this series! We will back again next week a brand new blog!
@raising_pulses (Rachel Robinson)