Stretches from Capital Area Runners’ Asst Coach and Physical Therapist, Lauren Shaub DPT
Lauren Shaub, DPT, a Physical Therapist at Virginia Hospital Center, as well as Capital Area Runners Asst. Coach, has put together some stretches for our runners. Stretching plays an important role for runners; it increases flexibility and prevents injuries. Also check out our Strengthening for Runners page to see the exercises Lauren recommends.
Stretches for Runners: These are recommended for after running. I recommend a dynamic warm up (ie. running drills) prior to your run. Hold each stretch for about 30 seconds, up to three times each leg. There are a ton of different stretches out there! These are a few basics. Stretching should be slightly uncomfortable but not painful!!
IT Band Stretch:
Keep abdominals pulled in!
Keep your back straight as you hinge at your hips.
Keep abdominals pulled in and your back straight.
Keep your thighs parallel to each other.
Hip Flexor Stretch:
Keep your abdominals pulled in to feel the stretch in the front of your hip.
Keep your heel down and your back foot pointing straight ahead.