Stretching Exercises

Always jog a little to warm up before starting these stretches
Hold each stretch for 15/20 seconds
Don't go past a point where it starts to feel painful
Never bounce stretches
Move slowly into each stretch
Try to stretch before and after running sessions

1. Lower Back - Lie on back, knees to chest hold for 15 seconds release slowly and repeat 3 times
2. Back/Glut's - Lie on back, pull knee across body and hold as shown, repeat 4 times each side
3. Hamstrings - Lie on back, raise straight leg, pull slowly into stretch and hold, release slowly, repeat x4 each leg
4. Calf/Hamstring - Sit with one leg outstretched and other foot against knee, put towel over foot and pull, hold and repeat on other leg.
5. Calf - lean against wall, heels on ground, one leg forward and push hips towards the wall, repeat on other leg
6. Calves - lean on back of a chair, both knees bent, one in front of other, heels on floor and push rear knee downwards
7. Quads - Use wall to steady you, pull foot up to bottom and hold, change leg and repeat
8. Hamstrings - Use steeplechase barrier or similar to try to keep leg straight, hold and repeat on other leg
9. Abductors - Sit with heels together and push down on knees.
10. Ilio tibial band - (band that runs down the outside of your leg from hip to knee) Bend leg over straight leg, use elbow, adjust raised knee and push slowly.

If you can make this routine a habit it will really help your preparation and help avoid injuries!

Content kindly written by Ian Ladbrooke.