Get Ready to Run – Part II

Get ready to run!

Before you go out and hit the road, use these simple movements to make your running more effortless and reduce the risk of injury

If you thought about using exercise to get fit, what would be one of the first exercises that come to mind?

Going for a run has become a very popular pastime. People go running for all sorts of reasons, from losing weight and getting fitter to using it as a way to ‘get away’ and de-stress.

Are there any downsides to running?

There is a pro and a con to everything we do, we just need to weigh up whether the pro outweighs the con enough to make the task worth it. Running is no different. There are some superb mind and body benefits you can get from running, but as you’ve probably heard, injuries can also be a challenge.

Some of the reasons running can cause injury are the hard roads we run on, poor running technique and inappropriate footwear. So if you’d like to really get the most out of your running I highly recommend seeing a running coach.

Last week we went through different versions of stretching the hips, this week we’ll tackle other key areas, the front of the thigh and the calves:

Front of thigh stretches. Why is this important? These muscles get very tight when we sit down as much as we do and over time can actually pull your pelvis out of alignment putting lots of pressure on the lower back.

Car stretch: Squeeze your buttocks and over time, aim to lean back a little more. Remember to breathe consistently throughout.

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Sofa Stretch:

  • Assume the position in the picture, squeezing the back side, breathing slowly and continually. You’re aiming to feel it in the front of the thigh (in the leg that’s kneeling). Tip: the closer the knee is to the back of the sofa and the further your leaning back the more intense the stretch, so adjust as appropriate IMG_2625

Calf stretches. Why is this important? These stretches are very good for tight ankles, calves and people who cramp on the underside of their feet. Great at reducing the risk of calf and Achilles tendon injuries.

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Hold each stretch for about a minute, making sure you breathe steadily throughout. 

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