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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.

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, your calves or your 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 hammys. 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 your 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 problem 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 flutes and pushing your left hip forward to feel the stretch
  4. Hold the position for 60 seconds.
  5. Switch legs and repeat the stretch.