The Traveling Runner

THE NUMBER ONE MISTAKE NEW RUNNERS MAKE IS …..

NOT STRETCHING AFTER YOUR RUNS!

Heck, I’m not a new runner and I am still guilty of this mistake 😳 If you have been following my recent posts, you may already know I’m prioritizing stretching and mobility this marathon training season. Here are 3 stretches to get us started!

✅ Full range figure 4 – sit on the ground with your hands behind you. Cross one ankle over the opposite knee and gently rotate left and right, holding to each side for about 10 seconds. Do it for each leg!

✅ Half pigeon – begin with going into a lunge. One leg out in front with your knee flexed at 90 degrees and the opposite leg positioned with your knee straight. After 10 seconds, bring the leg with the bent knee down with the outside of your thigh pressed against the floor. Gradually bring your forearms to the ground, folding your body over your bent knee. Repeat for the opposite leg.

✅ Figure 4 on your back – lay on your back on the floor. Bend both knees and place on the floor. Cross left ankle on the right knee, flexing your left foot. Lift your feet off the ground, place your hands around the right thigh, using your left forearm and elbow to gently press the left leg into a stretch. Hold for 15-30 second then repeat on the opposite side. 

Try these stretches right now and don’t waste another second feeling discomfort!