Stretches for Runners

Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Take support from a wall or chair.

Lean your body forwards and down until you feel the stretching in the calf of the straight leg. Hold approx. 30 secs. – relax. Stretch the other leg.

Repeat 3 times.

Stand with the leg to be stretched behind the other leg.

Push your heel down while bending the knee to stretch the Achilles tendon and the lower part of your calf; keep for 30 seconds.

Repeat 3 times.

Stand holding on to a support with one hand and to the ankle with the other hand.

Pull the ankle towards your bottom, then try to straighten the knee approx. 60 secs. while resisting with your hand. Relax your leg and repeat the exercise pulling the ankle up a bit further. Return to starting position.

Repeat 3 times.

Lying on your back with knees bent. Cross the ankle of the leg to be stretched over the other knee. Put your arms around the thigh as shown.

Bring your thigh towards your stomach. Feel the stretch in you buttock and gold it for 30 seconds.

Repeat 3 times.

Lying on your back with one leg bent.

Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. Then reach with the other arm to the opposite side looking in the same direction. You will feel the stretching in your lower back and bottom. Hold approx. 20 secs. – relax.

Repeat 3 times.

Stand with the leg to be stretched on a chair, heel over the edge.

Push the opposite hip forwards and bend your trunk forwards keeping your back straight. Hold approx. 20 secs.

Repeat 3 times.

Stand with your legs crossed and holding on to a support.

Keeping your body, knees and feet straight forward slide your front leg backwards until you can feel the stretching on the outside of your hips and thighs. Hold approx. 20 secs. – relax. Repeat with the other leg in the front.

Repeat 3 times.