Runner's Stretch

Runner's Stretch is a great exercise to loosen up the hip flexors, hamstrings and calf muscles. This stretch helps improve flexibility in the lower body and can prevent common running-related injuries such as plantar fasciitis and tight hamstrings. It is ideal both before and after running to loosen up the muscles.

Correct execution and technique

How to perform the Runner's Stretch :

1. Start in a standing position with your feet hip-width apart.
2. Take a big step forward with one leg, bend the knee of the front leg, and extend the back leg behind you.
3. Place your hands on the floor on either side of your front leg.
4. Straighten the back leg to feel a deep stretch in the hip flexors and front leg hamstrings.
5. Hold this position for 20-30 seconds, then switch sides.

Common errors

Here are some common mistakes to avoid during the Runner's Stretch :

• Crooked back: Make sure to keep your back straight to avoid strain on the lower back.
• Too tight position: If the stretch is too intense, adjust the distance between the legs.
• Moving too fast: Be sure to move in and out of the stretch slowly to avoid injury.

Modifications and variations

This stretch can be adapted to your level:

• Beginner variation: Use a block under your hands to reduce the intensity and gain better balance.
• Advanced variation: For a deeper stretch, press your hips further down towards the floor while keeping your back straight.

Reps and sets

Hold the Runner's Stretch for 20-30 seconds per side, and repeat 2-3 times. This can be done daily to improve flexibility and reduce muscle tension after running.

Breathing technique

Breathe calmly and deeply during the stretch. Inhale before entering the position and exhale slowly as you hold the stretch to help the muscles relax.