RUNNER’S STRETCHES
After the Pemby Ultra I was definitely a little stiff and sore and presume there were other feeling the same. So this time around I wanted to share my ‘go to’ stretches to keep moving well on the trails.
When doing the stretches I go medium intensity stretch and hold each for 2 mins so I can relax into it and get the most out of my stretch. I add other stretches that relate to my weight training and climbing and will fill 45mins – 1hr, normally 3x per week. I do this long stretch session separate from my other training, before a workout I briefly limber up and warm up only then get into it, but these long stretching sessions keep my body mobile and moving well all week long.
In the video I start with the Calves- straight leg stretch hung back/down into my heel for the Gastroc (upper Calf), then bend the knee and force it forwards whilst pushing down into the heel to stretch the Soleus (lower Calf)-2 mins each alternating legs between. Using the bench I stretch Quads and Hip Flexors – pushing my hips forwards, adding a side bend to include Obliques and Psoas (getting into the core). Targeting the Hammy (back ff leg) – I use the yoga strap go I can keep my hips, back and shoulders flat to the ground and relaxed, leg straight and raised. Adductors (inner thigh) – lower the straight leg out to the side, you can support it so it doesn’t go too far by losing up the strap a little. Abductors (outside of thigh) – by pulling the leg across the body. Now we’ve got the lower legs, upper legs and hips from each direction, front, back, inside, outside.
Plus I’ve added in using a broomstick to open up the Pecs (chest), Anterior Delts (front of shoulder) and Biceps (even though with the camera in landscape it ended up hard to see ![🙄](https://static.xx.fbcdn.net/images/emoji.php/v9/ted/2/16/1f644.png)
). This is because with modern technology everyone is round shouldered and we want to run upright with chest up shoulders back and relaxed.
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We do resistance work to get stronger to protect the body, we do cardio exercise to have plenty of energy, why wouldn’t we stretch to use this strong and energetic body in a fuller range of motion??!! No point struggling to move around like the Tin Man without his oil can ![😜](https://static.xx.fbcdn.net/images/emoji.php/v9/tbf/2/16/1f61c.png)
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Train hard, train smart
Ricey
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