RUNNING STRETCHES & STRENGTHENING

On your mark... hit your stride!

About This Section

This section of our site is intended to provide helpful information for any running enthusiast. Whether you're an accomplished runner or new to the sport - the tips within this booklet will assist in injury prevention and possibly decrease your time to the finish line! The first section of this page consists of stretching routines and the second section provides information on strengthening. Both of these components are essential to enhance your performance and guard against injury!

Cautions & Warnings

If you have any concerns about your health or questions regarding the specific stretches in this guide, please be sure to check with your physiotherapist and/or health care practitioner before starting.

Remember that you should not feel any pain with these stretching and strengthening drills. If you do feel pain, or other unusual sensations (for example, numbness, tingling, etc.), stop immediately and check with your physiotherapist and/or health care practitioner.

Stretching

As with any activity, a proper warm up is essential to allow for optimal performance and injury prevention. An optimal warm up requires getting the circulation going through low intensity exercise, such as walking, followed by stretching and strengthening that is geared specifically to running.What follows is a series of stretches to help loosen you up for your run. Each stretch should be held for 20 - 30 seconds and repeated for both sides. Remember, you should not feel any pain with these stretches.

Calves Stretch (Soleus)

• Standing with one leg in front of the other as shown
• Both knees should be kept slightly bent as a starting position
• Stretch forward until just before your back heel lifts while keeping both knees bent
• Make sure that your foot is aligned with your knee as you move forward

Hamstrings/Calves (Gastroc) Combined Stretch

• Step left foot forward about 2 feet
• Keeping your left knee straight and toes pulled back
• Bend forward at your hips while keeping your back straight
• You should feel a stretch in the back of your thigh and calf

Iliotibial Band

• Lying on a styrofoam roller on your right side with left leg crossed in front
• Support upper trunk by resting on your right forearm (elbows bent to 90 degrees)
• Roll up and down along the outside of your thigh from hip to knee for 1 minute
• Repeat for opposite side

Quadriceps Stretch

• Bend your left knee and hold your left foot with your left hand
• Try to keep your thighs together and left knee pointed toward the ground
• Tighten your lower abdominals and keep a straight back during the stretch
• You should feel a stretch in the front of your thigh
• Repeat for the right side

Hip Flexors (Iliopsoas) Stretch

• Start this stretch in a half kneeling position as shown
• Activate lower abdominal muscle
• Move forward until you can feel a stretch at the front of your left thigh
• Do not allow your low back to arch
• Make sure that your forward (right) knee does not go beyond your foot

External Hip Rotators Stretch

• Lying on your back with right knee bent and foot on floor
• Bend left knee and place left ankle on right knee
• Stretch by bringing right leg towards chest

Internal Hip Rotators Stretch

• Lying on your back with one leg straight
• Bend the other leg at the knee and hip and bring it across your trunk. This stretch is only effective if you maintain a neutral spine. Do not allow your back/hip to lift off the floor

Groin Stretch (Long Hip Adductors)

• Lying on your back with buttocks against wall
• Let your legs fall open forming a "V" shape
• Do not allow your pelvis to tilt backwards by activating your lower abdominals

Strengthening

Proper exercises are essential when recovering from injuries. In addition, sport specific exercises will enhance your performance as well as decrease the risk of injury. The crucial element for a healthy runner is the core stability of your back and hips. It is only from this stable base that optimal stride and alignment can occur. The following exercises address the basis of your lower core muscles.

Transverse Abdominal

• Lie on your back with knees bent
• On each side of your lower abdomen place 2 fingers about a palm width below and to the sides of your belly button
• Take a breath in
• As you blow out gently draw your belly button into your spine
• Do not move your pelvis or let your chest rise
• Hold for 10 seconds repeat 10 times

Buttocks/Gluteals

• Lie on your back with your knees bent and hip width apart
• Tighten your lower abdominal and buttock muscles
• Lift your pelvis up as shown - the goal is to maintain a neutral spinal alignment throughout this drill
• Hold 2 - 3 seconds and lower your buttocks down
• To progress the drill, raise one leg off the floor - do not let your pelvis tilt
• Repeat 10 times

Buttocks/Gluteus Medius

a) In Side-Lying

• Lying on your right with knees together and bent to 145 degrees
• Make sure that your heels are in line with your buttocks
• Activate the lower abdominals
• Lift left leg up while keeping heels together
• This exercise can be progressed using elastic tied around thighs for resistance
• Repeat for opposite side
• Perform 3 sets of 10 to 20 repetitions

b) In Standing

• Standing with your feet apart (shoulder width) with your right side close to a wall
• Ensure that your standing leg is in neutral alignment (kneecap over second toe) and that your hips are level
• Put your right knee, lower leg and heel against wall (your thigh, upper trunk should not be in contact with the wall)
• Gently push right knee against wall and maintain balance and alignment at the same time
• This will work the Glut muscle on the outside of your standing hip
• Hold each position for 10 seconds and repeat 10 times

Plank

• Set lower abdominals
• Balance body on knees, elbows and forearms
• Keep back straight (don't arch or create a "V" with your body)
• Goal is to hold one minute
• This exercise can be progressed: start the drill by balancing on forearms/elbows and feet

Balance Drills

This not only create a strengthening routine for your core muscles, it also trains the proprioceptive abilities (position sensors) of your muscles, tendons, ligaments and joint capsules.

a) 4-Point Drill

• Going on your hands and knees, keeping your spine neutral with your lower abdominal muscles activated and your chin slightly tucked in
• Activate your lower trapezius muscles by bringing your shoulder blades in a diagonal line back and down 1 cm while actively pushing down into the supporting surface
• This exercise can be progressed by lifting opposite leg/arm off the supporting surface while keeping spine in neutral
• Hold each position for 10 seconds and repeat 10 times

b) Gym Ball Drill

• Sit on a gym ball with knees bent (hip width) and feet on floor
• Set your core position by activating your lower abdominal muscles, pulling your shoulder blades diagonally in and down 1 cm and keeping your chin slightly tucked
• Sraighten one knee at a time as shown - good core control will ensure that there is no weight shift (hip tilt) and that your spinal alignment is kept in neutral
• Hold each position for 10 seconds and repeat 10 times

Balance

• Balance is extremely important in a golf swing
• Stand on one leg without holding onto anything
• As soon as you feel steady close your eyes
• Try to maintain your balance with your eyes closed about 1 minute
• Make sure you are near something you can grab onto if you loose your balance
• Progress the drill by balancing on a wobble board and/or with your arms outstretched