Running Exercises
A few easy equipment-free ways to stretch before you run.
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Use a Wall
This exercise will stretch your calve muscles. With your feet flat on the ground, and shoulder width apart, place your hands on a wall with your arms straight (you should be standing about tree feet from the wall). Now lean your hips toward the wall and bend your knees slightly. You should feel it in your calves.
Use the Same Wall
Keep your feet in the same place, and bend at the waist to a 90 degree position (hands on wall straight in front of you). Tuck your head down and look at your feet. Now pull one foot forward with your knee slightly bent. Flex your toes up, and feel the stretch in the muscle below your calf. Repeat this exercise with your other leg.
And Using the Same Wall Again
Stay bent at the waist with your head tucked between your arms; pull your feet together in the same spot (about three feet from the wall). Now flex both feet up while rocking back on your heels. Can you feel the stretch in your shoulders, lower back and hips? You should.
On the Floor for the Hamstring Stretch
Now lie down on your back (on a firm surface like the ground outside or the floor inside). Bend your knee and pull your foot toward your bottom until it is flat on the ground. Now raise your other leg straight up in the air. Loop a T-shirt or towel over your raised foot (in the arch). With equal pressure gentle pull down as you push away with your foot. Pull and push only until you feel your muscles contracting. Repeat with opposite leg.
Back to the Wall for the Heel To Buttock Stretch
Resume your position approximately three feet away from a wall. Place your left arm straight out with hand flat against the wall. Bend your right knee, and catch the bottom of your heel with your right hand behind your buttock. Pull your heel toward your buttock, get as close as you comfortably can. Repeat with opposite leg. This exercise stretches your quadriceps.
Back to the Floor for the Groin Stretch
Sit on the ground with the soles of your feet together and pulled as close to your body as is comfortable. Place your elbows inside the crease at your knees and hold you ankles. Slowly push your knees toward the ground, stop when this becomes uncomfortable.
