Stretching - The Low Down...

So here we are. It's all starting to feel real now. Hopefully by this point you've signed up for a race or made yourself some sort of manageable goal to work toward. If not, hopefully you're seriously starting to consider it! You've taken a look at some training plans (if not, see my post about training plans here).

When I was starting out years ago, I always put way too much thought and effort into my pre-run routine. I've read to stretch and not to stretch, to eat and not to eat, to warm up and not to warm up. There are so many different schools of thought on this, but there are some factors to take into consideration before you get too stressed out, so bear with me.

I personally never stretched before or after I ran (terrible, I know, but more common among runners than you might think). However, now that I am carrying a little more weight around, going into week three of training I have come to realize it's not such a bad idea.

Active.com has a great article about stretches to do pre and post run, which you can view here, but I'll also lay it out in my own terms.

1. Pre Run: Update. I've learned the hard way to stretch before I run, and to stretch on my off days as well. So I've been following the directions below for both pre and post run.

2. Post Run: Okay, so you've made it through your run (albeit at a sort of hopping shuffle stride whilst praying for it to be over if you're anything like me). You've hopefully walked a little at the end to cool down and had some water. This is the part where I definitely recommend stretching. There are four stretches I do after every run and trust me, I'd be waddling around like a penguin the next day if I didn't do them (the struggle is real). Try to hold each for 30 seconds to a minute.

Standing Quad Stretch

Everyone knows how to do this one. Standing on one foot, lift the other foot behind you and hold your foot against your bottom using one or both hands. If you're not feeling enough of a stretch and you have good balance, try leaning forward a little or pulling your foot out away from your body.

Standing Calf Stretch

The key here is to step forward into a small lunge with one foot, while pressing the opposite heel toward the ground. You'll feel this one, trust me. Also, you can go a little further and while in this position cross one leg behind the other. This has been great for my knees.

Butterfly Stretch

Yay! It's time to sit down! You'll thank me for this stretch later. Seated on the ground, draw both legs in and put the bottoms of your feet together. Holding your ankles (NOT your toes), lean down toward your feet. Try to press your knees as far down toward the ground as you can.

Hamstring Stretch

This is another self explanatory one. Leaving one foot in after your butterfly stretch, extend one leg and lean down over it, trying to touch your toes. Repeat with the other leg.

So that's my stretching regime, in a nutshell. Later on, I'll get into stretches that are good for post running soreness (like shin splints, gross), but for right now, as a beginner, you shouldn't have to worry about much more than this!

Happy stretching!!!