More people than ever before are sweating it out running laps around Tête d’Or. Or training for the International Marathon of Beaujolais. Running has so many benefits for our bodies as well as our minds; and your efforts can be even more beneficial to you with a few simple stretches done before and after your run. Marathon runner and yoga teacher Nina Coates shares her Top 6 Must Do Stretches for runners.
Plantar Fascia Stretch
Plantar Fascia Stretch © Nina Coates
Plantar fascia is a band of ligament along the bottom of the foot. As its this part of the body that strikes the ground with every step, its essential to take care of it.
Kneel down with your toes tucked under, lower the weight of your body down towards your heels to feel a stretch in your toes, arch and achilles.
Shin and Ankle Stretch
Shin and Ankle Stretch © Nina Coates
This intense but effective stretch targets the muscles at the front of the lower leg whilst fully extending the ankle joint.
Kneel with your shins and the tops of your feet on the ground. Place your hands behind you, lean back raising your knees off the ground.
Piriformis Stretch
Piriformis Stretch © Nina Coates
Give this muscle some love to avoid it creating shooting pains in your legs. A super important muscle that can become inflamed from overuse in long distance running.
Lie on your back crossing your legs over with stacked knees. Hold on to the outside of the lower leg. Repeat both sides.
Hip Opener
Hip Opener © Nina Coates
Avoid being stiff on the sofa! Your legs are even stronger when your pelvis and hips are in proper alignment and the joints are open and loose.
Keep your torso straight as you sink your hips down to the ground, release any tensed muscles in the hips. Allow the front knee to go over the foot.
Quadriceps Stretch
Quadriceps Stretch © Nina Coates
These 4 muscles in charge if knee motion are definitely top priority if you want to keep your knees happily bending and straightening for running and forever.
From the hip opener, bend the back knee and hold onto the outside of the foot opening up the chest at the same time.
Calf Stretch
Calf Stretch @ Nina Coates
You’ll definitely know about it if you don’t pay attention to stretching your calf muscles. These muscles work extremely hard when you run, so be very nice to them.
From kneeling, bring one leg out in front of you, it doesn’t matter if you can’t straighten your leg fully. Flex the toes back towards the face. Balance yourself on your hands and try to keep a straight back.