Must Stretch

I know I should strech but I dont.

1. HAMSTRINGS
Lie on your back, with one knee bent. Bring your other leg up to vertical, keeping your knee straight and back against the floor. (This is a much better stretch for your hamstrings than exercises where you bend at the waist from a standing position.)

2. QUADS
Keeping your quads limber can help take stress off of the small muscles that support your knees. Stand erect, grab one leg and—keeping your pelvis forward and stomach tight—pull your foot towards your rear end. Do this for both legs.

Another option: Sit on your feet, and—while keeping your knees on the ground—lean your upper torso backwards until you feel the stretch.

3. ILLIOTIBIAL BAND (I.T. Band)
Stand erect with your feet shoulder width apart. Take your left leg and put it behind your right leg and put your left foot about 12" to the right of your right foot. Bending at the waist, run your right hand down your right leg until you feel the stretch. Return to an upright position and repeat with the other leg.

4. GLUTEUS MAXIMUS
Sit on the ground with your legs straight out in front of you. Bend your left leg and place your left foot on the outside of your right leg (positioned between your right knee and right rear end cheek.) Pull your left foot as close to that right cheek as possible. Then, use your arm to gently pull your left knee towards your chest. If you don't feel a stretch, grab your left shin and twist your leg a little to pull your shin closer to your chest.

As an alternative: Lie on your back and place both feet in the air. Bend your left leg, and cross it so your left shin is in front of your right quad. Pull your right leg towards your chest. If you don't feel a stretch in your buttocks, push your left knee away from you while maintaining the distance between your right leg and your chest.

5. ANKLES
Stretching and strengthening your muscles and tendons will help keep your foot stable as you run. Begin by standing with your feet in normal standing position. Place one hand on a wall or a railing for a little balance. Now, 'roll' your feet around on their 'outer edges.' In other words, tilt your feet as far outward and inward as they will go, rocking forward on the balls of your feet and back on your heels. Repeat 50 times.

Now, check out Coach Marc's favorite upper body stretches. Why bother, when you're primarily using your legs? Think about the way you engage your arms and back as you run. Take out some of that tension with these simple exercises:

1. TRICEPS
Raise your left arm above your head. Drop your arm at the elbow and place your left hand behind your head, palm facing your back. Slide your hand down your spine until you feel a stretch. Deepen the stretch by grabbing your bent left elbow with your right hand and pulling it over and down (toward your right hip.)

2. LATS
Sit on your feet, with your arms outstretched in front of you. Place your left hand on top of your right hand. Lean back and twist your body towards your right side, trying to put your right armpit on the ground. If this doesn't feel like a stretch, move your hands further out in front of you.

3. CHEST
Place the front of your arm on a wall, from palm to elbow, such that your hand is shoulder height or higher. Keeping both your palm and elbow touching the wall, turn your body away from the wall until you feel a stretch in your chest.

4. UPPER BACK
Take your left elbow in your right hand and pull it across the front of your chest. Keeping your shoulders level, gently pull your left elbow to the right, over to your right pectoral (chest) muscle. You might find it easier to place your forearm under your right armpit.