Marathon and Half-Marathon (27 page)

Then move into your pre-training stretching exercises. Hold each position (no bouncing) for approximately 30 seconds. Your stretching routine should take no more than 10 to 12 minutes.

After your workout, use the same stretches to cool down. If you wish to work on increasing your flexibility, hold the stretches for longer—anywhere from 30 seconds to 3 minutes—and repeat each stretch 2 to 3 times. Pay particular attention to the areas that you feel are the tightest; in runners, these are usually the lower back, hamstrings, and calves.

Calf

1. Stand facing a wall, an arm’s length plus 6 inches (15 centimeters) away.

2. Place your right foot forward, halfway to the wall, and bend your right knee while keeping your left leg straight.

3. Lean into the wall, pushing your left heel into the floor while keeping your head, neck, spine, pelvis, and left leg in a straight line.

4. Hold the stretch for 30 seconds and relax.

5. Repeat, starting with your left leg forward.

Hamstring

This exercise requires a doorway.

1. Lie flat on your back, through a doorway, positioning your hips slightly in front of the door frame, with the inside of your lower right thigh against one side of the frame.

2. Keeping your right leg straight and flat on the floor, exhale and raise your left leg until your heel rests against the door frame. Do not bend your left knee.

3. Hold the stretch for 30 seconds and relax.

4. To increase the stretch, slide your buttocks closer to the door frame, or lift the leg away from the frame to create a right angle.

5. Repeat with your right leg raised.

Iliotibial Band

1. Stand with your left side toward a wall, an arm’s length away, feet together.

2. Extend your left arm sideways at shoulder height so the flat of your hand is against the wall and you are leaning toward it.

3. Exhale, and push your left hip in toward the wall until you feel the stretch down the outside of your left hip/thigh.

4. Hold the stretch for 30 seconds and relax.

5. Repeat on the right side.

Quadriceps

Avoid this exercise if it causes pain in the knee joint.

1. Stand tall, facing a wall, an arm’s length away; place your right hand against the wall for balance and support.

2. Bend your left leg at the knee and raise the foot behind you until you can grasp it with your left hand.

3. Slightly bend your right leg at the knee and be sure to keep your lower back straight.

4. Keeping the knees together, pull your left heel toward your buttock.

5. Hold the stretch for 30 seconds and relax.

6. Repeat with your right leg.

Groin

1. Sit upright on the floor, with your back against a wall.

2. Bend your knees up, then let them fall to the sides, with the soles of your feet facing each other.

3. Grasp your ankles with both hands and pull your heels toward your buttocks.

4. Rest your elbows on the inside of your thighs.

5. Slowly push your knees toward the floor until you feel the stretch in your groin.

6. Hold the stretch for 30 seconds and relax.

Hip Flexor

For those who are unable to kneel, this exercise can be done while sitting on the edge of a chair and assuming the same position as illustrated but without the knee touching the ground.

1. Stand with your feet hip-width apart.

2. Flexing your right knee, slowly lower your body toward the ground, finishing with your left knee touching the floor and your right heel flat on the floor.

3. Rest your hands just above the right knee, and keep that knee bent at no more than a right angle.

4. For some, getting into this position will be enough. If you wish to increase the stretch, exhale while pushing your left hip forward and increasing the stretch on the left side.

5. Hold the stretch for 30 seconds and relax.

6. Repeat with your left foot forward.

Gluteal

1. Lie flat on your back with your legs straight and arms out to the sides.

2. Bend the left knee and raise it toward your chest, grasping your knee or thigh with your right hand.

3. Keep your head, shoulders, and elbows flat on the floor.

4. Exhale as you pull your knee across your body toward the floor.

5. Hold the stretch for 30 seconds and relax.

6. For a deeper stretch, straighten the top leg.

7. Repeat with the right leg.

Lower Back

1. Lie flat on your back with your knees bent to form a right angle and your arms out to the sides.

2. Exhale, and slowly lower both knees to the left side.

3. Keep your elbows, head, and shoulders flat on the floor.

4. Hold the stretch for 30 seconds and relax.

5. Repeat on the right side.