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4 key stretches for runners

Posted on July 04 2017

If you don't usually stretch or hardly have the time, take 15 minutes today while watching iFlix / Netflix and try out our 4 Key Stretches For Runners!

We've all been there - cramping half way thru a race, getting aches, tight hamstrings and more. Apart from making sure you gently warm up your muscles and joints before a race or training session with dynamic stretches, static stretches that you can do after your work out will improve mobility and prevent injuries, which is what we'd like to share with you in this post! :) 

Sammy James, the current Miss Universe Malaysia 2017 and our ambassador, leads us through these 4 stretches. She runs at least 10KM per week and is ramping up for a half marathon this year!

*disclaimer* yes yes, we know there is a lot of debate in running literature about static vs dynamic stretches, but whatever you do, do in moderation & listen to your body! if your knees or ankles have issues, lighten up the stretch, don't fully extend or stretch into the pose :)

"Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness."

- Chicago-based NASM personal trainer and USA Track & Field certified run coach Meghan Kennihan.

 

The Standing Pigeon

 

Why: the standing leg glutes build strength to hold you steady, while the bent leg’s glutes get a stretch.

How: Keeping your back straight, bring your right leg forward on the left knee, then sit back into a squat as far as you can.

The Dancer's Pose

 

Why: This develops greater flexibility in your spine, shoulders, and hamstrings as it stretches and strengthens the thighs, ankles, and abdomen.

How: Inhale, shift your weight onto your right foot, and bend your left leg & lift your left heel toward your left buttock. Pull the right knee cap up to keep the standing leg straight and strong.

The Lunge Twist

 

Why: engages the quads, glutes, and core, while improving balance and strength

How: Come into a lunge and shift your weight to the front. Put your palms together and twist your hips towards the left, resting your arm over your knee. Switch sides when you've done one side

Seated Hamstring + Side Bend

 

Why: Apart from the obvious hamstring stretch, this lengthens the muscles between the ribs and pelvis, including parts of the low back, and opens the sides of the rib cage, improving expansiveness of the lung, which is important for aerobic activities like running!

How: Keeping your back straight, exhale and lean sideways toward your extended leg while lifting your left arm over your head

To purchase Sammy's sportswear outfit online, click here for Vera tops, click here for Adeline bottoms + sports bras

ash be nimble is an online sportswear brand from Malaysia hell bent on inspiring an active lifestyle, through affordable sports wear and relatable fitness tips & stories!

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