Marathon Training Stretches

When to Stretch

• Stretching before you run: Though you should stretch before you start running, you have to warm up your muscles a bit first. Five minutes of walking or easy jogging should suffice.
• Stretching after you run: Stretch again after you’ve finished your run to keep your muscles from tightening up and to reduce muscle soreness.

How to Stretch Properly

1. Don’t bounce.
2. Instead, move gradually into the stretch.
3. Hold each stretch for up to a minute.

Stretches for Runners

Groin Stretch

1. Sit on the ground with your knees bent and the soles of your feet touching each other.
2. Press your elbows into your knees, gently pushing down.
3. Lean forward slightly.

Quad Stretch

1. Stand on your right leg.
2. Bend your left knee, bringing your heel toward your butt.
3. Raise your right arm straight out in front of you.
4. Use your left hand to pull your heel closer toyour body.
5. Switch legs and repeat.

Hamstring Stretch

1. Stand with your left leg in front of your right leg.
2. Lift your left toes up, keeping your left heel on the floor.
3. Bend your right knee.
4. With your left leg straight, bend forward until your forearms are resting on your left thigh. As your flexibility increases, you may be able to bend forward until your hands touch the ground.
5. Keep your back straight as you do the stretch.
6. Switch legs and repeat.

Calf Stretch

1. Stand with your left leg in front of your right leg.
2. Bend your left leg and lean forward.
3. Keep your right leg straight and your right heel on the ground.
4. Switch legs and repeat.

Lower-Back Stretch

1. Sit on the ground with your left leg straight and your right leg bent and crossed over your left leg.
2. Rest your left hand on the ground behind you, and place your right elbow on the inside of your right knee.
3. Twist your torso slowly to the left, looking over your left shoulder. Visualize twisting your hips as well.
4. Switch arms, resting your right hand on the ground behind you and placing your left elbow on the outside of your right knee.
5. Twist your torso slowly to the right, looking over your right shoulder. Visualize twisting your hips as well.
6. Switch legs and repeat the entire process, twisting both left and right.