Stretching

Below are stretches I do before and after I run, 20-30 seconds a piece, sometimes longer.

Remember:

1. Breathe evenly while stretching and do not bounce, ease gradually into position.

2. Drink H20 before and after.

3. Stretches are often uncomfortable but they should NEVER be painful. No pain no gain does NOT apply to stretching. Stop doing a stretch immediately if it is painful.

Calves <- These are important stretches to prevent shin splints (stretches are in the right margin).

Hamstring (Lying)
Hamstring (Seated)
Hamstring (Standing)
Hamstring Single Leg (Seated)

Groin (seated)
Groin (squatting)

Quadricep (standing)
Quadricep (lying)

Hip Abductors (Side Lunge)

Waist, Abs & Back (stretches are in the right margin)

Gluteus Maximus (Lying)
Gluteus Maximus (Floor)
Adductor Magnus (Lying)

Tricep

Chest

Here's a link to a helpful Runner's World Stretching Guide, with a 3-minute abridged session if you're on the go.

If you prefer or are interested in combining stretching with yoga, I started with Wai Lana Yoga: Beginner. The exercises are standing, seated or lying, no upside down contortion fun yet. I was surprised at how challenging some of the seemingly simple exercises still are to me (such as lying on your back, arms at your side, raise one leg 12 inches off the ground, hold... raise higher, hold...)

I have the VHS if anyone would like to borrow it.