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Standing Stretches for Runners
Online running guru Libbie Hickman - a runner since she was eight, and winner of countless races - has some sound recommendations when it comes to keeping your body stretched and fit:
Total Body Stretch: Begin by standing with your legs apart, and extend your arms to the ceiling. Perform all stretching motions gently, and stop if there's a stab of pain. The rule of thumb while stretching is to stretch to the point of "feeling it." (Experiencing pain is counter-productive.) Now grab air with alternating hands, and stretch up on your toes as you do. Continue this for ten seconds, then slowly bend your upper body at the hips, breathe out, and relax as you flex your knees. Hold for a couple seconds, and then return to a standing position, inhaling as you do.
The Wall Push-Up: Begin about arm's length from a wall, or other firm object. Place your hands lightly on the wall, and keeping your body rigid, lean in to the wall. "Drop your forearms toward the wall so that you can touch it with your hands and elbows," Hickman says, "keeping your back straight and heels flat, now tuck your hips in toward the wall." Return to the starting position, and repeat, holding to a ten-count each time. Repeat as often as you wish.
Standing Quadriceps Stretch: Lean against a wall or other solid object with your right hand, reaching behind you with your left hand and grasping the top of your right foot. Gently pull your heel toward your buttocks, again being careful not to stretch to the point of pain, but of "feeling it." After holding for a ten count, repeat with the other leg. Three reps on each leg give a good stretch.
Upper Back, Arm, and Hamstring Stretch: Standing with legs apart, and clasp your hands behind your back. Bend forward, and raise your clasped hands overhead, tucking your chin as close into your chest as far as you comfortably can. Count slowly to ten, and return slowly to starting position.
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