Stretch Exercises for Marathon Training/ Running

Dynamic Lower Limb Stretches

Pelvic Tilts – to loosen the hips

Standing in a stride stance position
Bend the knees slightly
Roll the pelvis backwards and forwards
Do for 20 seconds
Switch legs and repeat

Dynamic Hamstring Stretch

Stand on one leg
Swinging the other forward and backwards
Keeping knee straight and swinging from the hip
Leg should be completely relaxed
Gradually take the leg higher feeling the stretch on the back of the thigh

Figure of Eight Stretch

Lifting one knee high slightly across the body to chest height
Then open up your leg by taking your knee to the side while keeping it high
Then drop your feet to the floor getting your feet straight slightly across the back of your other leg
Then move your leg out in an arc keeping it straight from the back to the front of your body with the knee raising high to end in the original position.

Walking Lunges

Step forwards into a stride stance position
Bend both knees by lowering hips towards the floor
Keep front knee behind the toes and in line with the second toe
Keep spine long and chest up
Push up using the bottom muscles of the front leg and bring the back leg through to meet the other foot standing up straight
Repeat on the other side.

High Step Lunges

This is the same as the walking lunge.  The only difference is when stepping the back leg through, lift the knee high towards the chest before placing the foot on the floor.

Warming Down Stretch Exercises

Doing stretch exercise to warm down after your exercise sessions helps alleviate tensions or soreness, and prevent injuries.

Hamstring Stretch

In long sitting, bend forwards to feel a stretch on the back of the thighs.  Or in standing reach one leg straight resting foot on a chair and lean forwards.  Keep both legs straight. Hold for 20 seconds.

Hamstring Stretch in Standing

Calf Stretch 

Standing on step, lower heels over edge of step until feel a stretch in both calves – hold for 30 seconds.  Or in standing put one leg in front with knee bent.  The leg behind is straight – step leg behind further back until feel stretch in back of calf.  Hold for 20 seconds.  Repeat on other side.

Lower Back Stretch 

Lying on back with arms out to side at shoulder height.  Bend one knee and take leg over to opposite side as if the knee is aiming to touch the floor – Don’t force the knee to the floor.  To add a stretch to the hamstring, extend the knee.  Hold for 20 seconds.

Quad Stretch

In standing, take heel towards bottom – hold for 20 seconds. Keep knees together and push pelvis forwards gently to increase stretch at front of the thigh.

Side Stretch

In standing – reach one arm straight up – lean over to opposite side – imagine keeping both sides long to increase the side stretch.  Keep shoulders relaxed.  Hold for 20 seconds.


Bio
Allison Swan is a Physiotherapist with over 13 years experience practicing physiotherapy at the highest sport elite level. She specializes in sports physio. These include devising specific training programmes for athletes and sports rehabilitation. She is able to assess, diagnose and treat all musculoskeletal injuries from neck and back pain to more complex long-standing conditions.
She runs her own practice in Belgravia, London UK. She can be reached at
http://www.purephysioandpilates.co.uk/contact.php