5 Stretches for Runners

5 Stretches for Runners

Sports and nature are an inseparable combination in Tirol’s Sports & Vitality Park. In the beautiful landscape around Lake Achensee sporting activities are even more fun. If you want to burn off some energy on one of the region’s countless running routes, you should not forget to stretch your muscles regularly.

What you should bear in mind when stretching
A cold muscle does not forgive mistakes; this also applies to stretching. The muscle should be warmed up slightly before stretching. Proper exercising: The execution of the exercises should not hurt. The optimal position is reached when a slight stretch can be felt in the muscle you want to stretch.

Don’t rush: Jerky and tugging movements should be avoided. Instead, start stretching slowly until you feel the desired stretch. Then hold for a few seconds and slowly release.

Take it easy: Calm breathing helps to relax the body.
Timing: Choosing the right time for stretching is essential.
One thing is certain, however: Stretching immediately before the run is counterproductive.

  • Calf stretch

    The calves usually do their thing, and you probably don’t think about your calf muscles very often. However, tight calf muscles can have a negative effect on your feet, knees and pelvis.

    How to stretch your calves – Extend the leg to be stretched and slightly bend the other. Support the bent leg with one hand and pull the toes towards your knee with the other hand to initiate the stretch in the calf.

    Achensee Laufcamp 2018 ©sportalpen.com

    Regular stretching of the muscles is often neglected, yet it brings numerous positive effects such as increasing your mobility.

  • Standing one-leg thigh stretch

    The front of the thigh is best stretched while standing. It’s a bit of a balancing act, but you can make use of a bench or tree to hold onto. If you have good balancing skills hold the bent leg with both hands.

    How to stretch your thighs – From a standing position, grasp the back of the right foot with the right hand. The heel is pulled towards the buttocks. The bent leg is parallel to the standing leg. The upper body is upright and the abdominal muscles are tense (no hollow back). Now push the hips slightly forward to increase the stretch.

     

    Achensee Laufcamp 2018 ©sportalpen.com

    Regular stretching of the muscles is often neglected, yet it brings numerous positive effects such as increasing your mobility.

  • Inner thigh stretch

    The inner thighs can be stretched well while standing.

    How to stretch your inner thigh –  Position your legs very wide apart and bend one leg. Now bend your upper body as far as possible or reach towards the floor with your hand on the side of the extended leg.

    Achensee Laufcamp 2018 ©sportalpen.com

    Regular stretching of the muscles is often neglected, yet it brings numerous positive effects such as increasing your mobility.

  • Butterfly stretch

    Running also strains the inner thigh muscles. Stretching relieves tension, which prevents the thighs from becoming “tight”.

    How stretch your thighs – Sit on the ground, put the soles of the feet together and clasp them with your hands. Bring your feet as close to the body as possible. The back should remain straight and now press the knees towards the floor.

    Achensee Laufcamp 2018 ©sportalpen.com

    Regular stretching of the muscles is often neglected, yet it brings numerous positive effects such as increasing your mobility.

  • Hip flexor stretch

    The hip flexor is one of the most important muscles for runners as it stabilises the pelvis and leads the thigh forward.

    How to stretch your hip – Lunge and place the back knee below your hip. The front knee is in position above the heel. The shoulder and the extended arm on the side of the back leg are extended above the hip. The other arm can be supported at the hip or on the front leg. Now push the hip forward until the desired stretch occurs and hold.

    Achensee Laufcamp 2018 ©sportalpen.com

    Regular stretching of the muscles is often neglected, yet it brings numerous positive effects such as increasing your mobility.

Click here for some tips to improve your running technique.

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