Select Page

Whether preparing for a race or trying to develop your distances, the biggest focus for most runners is mileage. Clocking up the kilometres makes us feel like we’re progressing. It’s our biggest barometer for success.

But busy obsessing over weekly totals, it’s easy to forget one of the most important things which allows us to improve, recover quickly and remain injury free. Stretching. Whether you feel it in your glutes, calves or hamstrings, more miles mean tighter muscles.

There are certain areas runners are more likely to feel the tightness in, so Hussle is here to help you pinpoint which muscles need some TLC so that nothing gets in the way of you and your best.

Hamstring stretch

It’s a love/hate relationship with the hamstrings. Treat them right, and they’ll reward you. Ignore them, and they’ll make you pay for it.

1. Sit on the floor with one leg straightened out in front of you.
2. Place the sole of your other foot at the top of your inner thigh, bending your knee.
3. Bend forward over the straightened leg, folding at the waist. Reach out as far as you can.
4. Hold the position for 60 seconds.
5. Switch legs and repeat the stretch.

Calf stretch
Top two most painful things in life: calf spasms and standing on a piece of Lego. Show them some love.

1. Stand with one leg slightly in front of the other.
2. Bend your back knee and keep your front knee straight.
3. Bend forward at the waist and grab onto the toes of the straight leg.
4. Pull your toes up slightly and hold the position for 60 seconds.
5. Switch legs and repeat the stretch.

Glute stretch

Providing the power behind each stride, our glutes are not to be neglected.

1. From a plank position, bring the right knee towards your chin.
2. Place the right leg, bent at a right angle, onto the floor.
3. Let your left leg down to the floor extended behind you.
4. Bring your torso towards the floor, pressing your hip down.
5. As you slowly deepen the stretch, extend your hands in front of you, reaching as far as you can.
6. Hold the position for 60 seconds.
7. Switch legs and repeat the stretch.

Hip flexor stretch

Tightness in this pesky muscle group can cause a range of problems you might to know about until it’s too late.

1. Start from a kneeling position
2. Place your right foot on the floor in front of you so your leg is bent at a right angle.
3. Lean forward, squeeze your glutes and pushing your left hip forward to feel the stretch.
4. Hold the position for 60 seconds.
5. Switch legs and repeat the stretch.

Don’t forget that static stretching that aims to improve your flexibility and lengthen muscles should be done after your run and not before. Stretching cold muscles beyond their usual limits is risky business.

Add some strength training into your routine to make sure you’re supporting those muscles in all the other ways too.

A Hussle pass can help you make time to fit that fitness in.