How to fit in your stretches, no matter how crazy your schedule gets
After a tough run, the last thing most people want to do is use up more energy to stretch.
While committing to a post-run stretching routine is certainly ideal, you can still improve your flexibility (which can help prevent injury) even if you don’t have a spare 15 minutes after every run.
Learn how to effectively stretch anytime during the day, and how to make every minute of stretching count towards your health goals.
Check out the guide to post-run stretching for busy people here:
Keith asks: My legs are so tight! I know I need to stretch more, but I run out of time after my runs. Can you suggest a few basic stretches? Maybe if I can make stretching more time efficient, I will do it.
A post-run routine of stretching is ideal, but when trying to fit running and stretching into a busy schedule, the latter often gets left out.
Target the major muscle groups of the lower body for an effective, yet efficient stretching routine. Take each stretch to the point of resistance, not pain, and hold each stretch for 15 to 20 seconds. Repeat each stretch three to five times for each leg.
Standing quad stretch
Stand with your back straight, shoulders back, abdominal muscles tight and pelvis tucked under you. Hold on to a chair or wall for balance. While standing on your left leg, bend your right knee behind you bring your right heel back, grabbing your foot or ankle. Gently pull your foot toward your tailbone, and avoid arching your back. Repeat with the other leg. You’ll feel the stretch on the anterior aspect (front) of the thigh.
………………..left knee over your right, making a figure 4 with your legs. Grab the leg with the foot still on the floor, and gently pull your thigh toward you. You’ll feel the stretch on the back of your gluteal muscles.