Can anybody provide me with a solid post run stretch routine...?
Can anybody provide me with a solid post run stretch routine...?
heres what i do...and everything i hold 30 secs. and repeat 3 times.
calf stretch
hamstring stretch (sitting or with heal on raised surface)
hurdle stretch
IT Band Stretch
Groin Stretch
basically stretches most every major part of the legs
heres what i do...and everything i hold 30 secs. and repeat 3 times.
calf stretch
hamstring stretch (sitting or with heal on raised surface)
hurdle stretch
IT Band Stretch
Groin Stretch
basically stretches most every major part of the legs
I hate stretching. Could I just sit in a hottub instead?
Keep in mind that stretching may actually impair running performance, or have no effect at all. I still do it and *think* that it works for me. There are numerous studies that address this so I'll leave the debate out of this thread.
Also there are numerous studies that show increased recovery between stretching may increase your flexibility at a faster rate (i.e. stretch every 2 or every 3 days instead of every day for maximum flexibility)
What I do is 2 or 3 sets by 30seconds of:
Quads:
http://www.exrx.net/Stretches/Quadriceps/Standing.html
Hams:
http://www.exrx.net/Stretches/Hamstrings/StandingCrossLeg.html
Gastroc:
http://www.exrx.net/Stretches/Gastrocnemius/Wall.html
Soleus:
http://www.exrx.net/Stretches/Soleus/Wall.html
Abductors:
http://www.exrx.net/Stretches/HipAbductors/Pretzel.html
You could add these as well:
Glute:
http://www.exrx.net/Stretches/GluteusMaximus/Lying.html
Groin:
http://www.exrx.net/Stretches/HipAdductors/SeatedGroinFloor.html