Stretching
Stretching is an essential part of your training for the Virgin London Marathon. Read on to find out how to do it safely and effectively.
Why do I need to stretch?
Stretching is important for marathon runners because it can protect your body from the impact of running on the road. It can reduce muscle soreness and the risk of injury to muscles, joints and tendons, whilst improving your performance.
You must be careful while you stretch though - if it’s not done properly, it can actually increase the risk of injury. For example, stretching too quickly can cause muscles to contract and increase tension.
How should I stretch?
Follow these rules while you stretch to the gain the maximum benefits and reduce the risk of injury from your training:
- Stretch your muscles slowly and hold each stretch for around 30 seconds.
- Stretch after you’ve warmed up. You should also stretch at the end of your run.
- Don’t ‘bounce’ the muscle while you stretch – it could cause a pull or tear.
- Don’t stretch if you feel any pain, discomfort or tightness in the muscle.
Calf stretch
Starting position:
Stand about 3 feet (90cm) from a wall, facing the wall, with your feet shoulder width apart. Place your hands flat against the wall, with your arms straight out in front of you for support.
Movement:
Lean your hips forward and bend your knees slightly to stretch your calves.
Leg stretch
Starting position:
Stand about 3 feet (90cm) from a wall, facing the wall, with your feet shoulder width apart. Bend forward to lower your body to waist height, and place your hands flat against the wall, with your arms straight out in front of you for support.
Movement:
Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under your calf. Repeat with the other leg.
Back stretch
Starting position:
Grip your right elbow with your left hand. Gently push your elbow up and across your body until your right hand reaches between your shoulder blades.
Movement:
Gently push on your elbow to guide your right hand as far down your back as it will comfortably go. This will stretch the triceps and shoulders. Repeat using your right hand to grip your left elbow.
Hamstring stretch
Starting position:
Lie down on the floor with your right leg straight in the air, and your left leg bent at the knee so your left foot is flat on the floor. Hook a towel over the arch of your right foot.
Movement:
Gently pull on the towel, pushing against it with your right foot at the same time. Do this to until you can feel your muscles contract. Repeat starting with your left leg in the air.
Quadriceps stretch 1
Starting position:
Kneel on the floor, without resting back on your heels.
Movement:
Lean back keeping your body straight and your arms by your sides. Hold this position for 10 seconds.
Quadriceps stretch 2
Starting position:
Stand on your right leg, with your left hand against the wall for balance. Hold your right foot behind you in your left hand.
Movement:
Keeping your body upright, lift your right foot up until the heel touches your buttocks, or is as close as you can comfortably get. Repeat, standing on your left leg to start.
Hip and lower back stretch
Starting position:
Sit on the floor with your legs crossed. Keeping your left leg bent, lift your right leg and cross it over your left.
Movement:
Hug your right leg to your chest, twisting the trunk of your body to look over your right shoulder. Repeat, starting with your left leg crossed over your right.
Hamstring and back stretch
Starting position:
Lie on your back with your knees bent.
Movement:
Hug your shins to your chest.
Quadriceps and lower back stretch
Starting position:
Lie on your back and bend your legs so your feet are flat on the floor.
Movement:
Lift your hips up until your body makes a flat plane. Hold this position for 30 seconds, and repeat 10 times.
Groin stretch
Starting position:
Sit on the floor with the soles of your feet together and your elbows on the inside of your knees.
Movement:
Gradually lean forward and press your knees towards the ground.
