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A runner's body can take quite a pounding through the course of time. Gravity is likely a runner's worst enemy, as the constant impact of each foot hitting the ground forces your spine and joints in your body to compress. Below you'll find a few basic stretches for runners that can save you a lot of discomfort while your running, or resting. 1.One of the best stretches for runners is to slightly bend your knees and with a straight back; bend over, touch your toes and hold for 15 seconds or more. Release and repeat 5 times. Great for entire upper torso, hamstrings, calves and hips. 2.Find a wall, or stable object that can support your weight; with one hand on the wall, reach your right hand down behind your right leg, grab a hold of your left ankle and pull your left foot up to your right buttock. Hold this stretch for 15 seconds or more, then do the same for your right leg. This will really target your hips and quadriceps. 3.Place either hand on the opposite shoulder (I.e., right hand on left shoulder) from behind your head; next take the free hand and lightly push down on the elbow of the arm that is behind your head. This exercise loosens up the upper body and targets areas of the lower back. By doing the three stretches for runners shown above, you can be sure your body is ready for each run you take. Don't stretch too intensely before your run, especially if your muscles are cold. It's better to stretch lightly, run lightly for a mile, then stop and really stretch it out. Cold muscles are more susceptible to tearing, so make sure they're warm before you really go to town with your stretches. Stretch before, during and after each run to keep your muscles limber and ready for the challenges that lay ahead. Learn more about stretches for runners at our fitness tips website.
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