{"id":6436,"date":"2011-02-21T07:00:20","date_gmt":"2011-02-21T15:00:20","guid":{"rendered":"http:\/\/wordpress-367309-1145696.cloudwaysapps.com\/?p=6436"},"modified":"2011-02-21T07:00:20","modified_gmt":"2011-02-21T15:00:20","slug":"feelgood-fitness-stretches-for-runners","status":"publish","type":"post","link":"https:\/\/feelgoodstyle.com\/articles\/feelgood-fitness-stretches-for-runners\/","title":{"rendered":"Feelgood Fitness: Stretches for Runners"},"content":{"rendered":"

\"running<\/p>\n

If you’re into running, stretching is key to avoiding injury and can even improve your stamina. <\/h3>\n

My running partner is going to be training soon for the Chicago marathon. That means we’ve been stepping up our running schedule these days, and that ups the chance for an injury. When you’re doing high impact exercise like running, it’s important to give your muscles a little TLC. Dedicating just a few minutes post-run to stretching out those muscles will help you avoid the pain and inconvenience of a running-related injury. Here are 5 stretches to keep you going strong!<\/p>\n

>>Next: Double wall stretch<\/a> <\/strong><\/p>\n

Image Credit: Creative Commons photo by Josiah Mackenzie<\/A><\/em><\/p>\n

<\/p>\n

\"woman<\/p>\n

1. Double Wall Stretch<\/h3>\n

This is an excellent way to loosen up your calves and tendons after a run! Stand arms distance from a wall and place your palms against the wall. Bend your elbows and let your body tilt forward at the ankle until you feel a gentle stretch in your calves. Hold this stretch for 10 deep breaths, then repeat.<\/p>\n

Next, bend your knees slightly, making sure your knees don’t extend past your toes. Bend your elbows again, tilting your body toward the wall until you feel a nice stretch in the backs of your ankles. Hold for 10 deep breaths, then repeat.<\/p>\n

>>Next: Ankle roations<\/a> <\/strong><\/p>\n

Image Credit: Creative Commons photo by lululemon athletica<\/A><\/em><\/p>\n

<\/p>\n

\"flexed<\/p>\n

2. Ankle Rotations<\/h3>\n

Sit on the floor with your back straight, your legs straight out in front of you and palms on the floor beside you. Flex your right foot and rotate it at the ankle, being careful not to move the rest of your leg. Do 15 clockwise rotations, then 15 counter clockwise rotations. The idea here is to focus on moving your foot through the whole range of motion. Repeat this with the left foot.<\/p>\n

>>Next: Reclined hamstring stretch<\/a> <\/strong><\/p>\n

Image Credit: Creative Commons photo by Perfecto Insecto<\/A><\/em><\/p>\n

<\/p>\n

\"foot<\/p>\n

3. Reclined Hamstring Stretch<\/h3>\n

Lie down on your back with your hands by your sides. Flex your right foot, then lift your right leg by bending at the hip. Grab your leg wherever is comfortable: behind the thigh, knee, ankle, or the foot. Hold this stretch for 10 deep breaths, then repeat on the left leg.<\/p>\n

>>Next: Standing thigh stretch<\/a> <\/strong><\/p>\n

Image Credit: Creative Commons photo by Vickie Victoria<\/A><\/em><\/p>\n

<\/p>\n

\"runner<\/p>\n

4. Standing Thigh Stretch<\/h3>\n

Stand near a wall or tree and bend you right leg so your knee is near your bottom. Reach around with your right hand to grip your right foot, then raise your knee up backwards until you feel a gentle stretch in front of your thigh. If you’re having trouble balancing, you can place your left hand on the wall or tree to steady yourself. Hold this for 30 seconds, then repeat on the other side.<\/p>\n

>>Next: Pigeon pose<\/a> <\/strong><\/p>\n

Image Credit: Creative Commons photo by lululemon athletica<\/A><\/em><\/p>\n

<\/p>\n

\"yoga<\/p>\n

5. Pigeon Pose<\/h3>\n

What stretching routine would be complete without at least one yoga pose? The pigeon is great for runners, stretching your legs, hips, thighs, and back. Start by sitting cross-legged on the floor, then extend your left leg out behind you. Your right knee should be bent, with the right foot as close to your groin as is comfortable. If you’re having trouble, bend your right knee a bit less until you loosen up.<\/p>\n

Rotate your body so that your hips are parallel to the floor, place your hands either right in front of you or on your right ankle and knee, and stretch your upper body up and back slightly. Hold here for a few deep breaths, then release your upper body forward, resting your head on your folded arms. If you can’t yet reach the floor, you can stack your fists and rest your head on your hand. Hold for a few more breaths, then repeat on the other side.<\/p>\n

Let’s hear from the runners out there! What are your favorite stretches to keep your body limber after pounding the pavement?<\/strong><\/p>\n

Image Credit: Creative Commons photo by lululemon athletica<\/A><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you’re into running, stretching is key to avoiding injury and can even improve your stamina. Dedicating just a few minutes post-run to stretching out those muscles will help you avoid the pain and inconvenience of a running-related injury. More<\/a><\/p>\n","protected":false},"author":11,"featured_media":11912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":"\"\"","apple_news_suppress_video_url":false,"apple_news_use_image_component":false},"categories":[1],"tags":[162,307,5410,5411,5412,5413],"apple_news_notices":[],"jetpack_featured_media_url":"https:\/\/feelgoodstyle.com\/wp-content\/uploads\/2014\/06\/running-shoes.jpg","_links":{"self":[{"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/posts\/6436"}],"collection":[{"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/comments?post=6436"}],"version-history":[{"count":0,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/posts\/6436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/media\/11912"}],"wp:attachment":[{"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/media?parent=6436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/categories?post=6436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feelgoodstyle.com\/wp-json\/wp\/v2\/tags?post=6436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}