STRETCHES
After you run, it is important to stretch out the muscles you have just worked, as they will tighten up in the hours and days afterwards. Hold each stretch for 20-30 seconds to allow for the muscle to relax. If the muscle you are stretching is particularly tight, you may have to hold a light stretch for up to a minute.
** It is important that you stop a stretch if you feel any sharp pain while stretching any muscle. A stretch should feel like a comfortable, strong pulling sensation, so a pain could be an indicator of an injury. Be sure to speak with your coaches or a health professional if you are having any symptoms, or if you are unsure of how to perform a stretch.
Downward Dog
Put your hands and feet on the ground, straighten your knees and try to walk your hands in toward your feet. You should feel a stretch on your hamstrings and calves. Try to relax your head down and hold the stretch for at least 30 seconds.
Glute Stretch
Sitting on the ground, bring your right foot over your left knee and pull your right knee in towards your chest until you feel a stretch. If you don't feel a stretch, then lay down on your back and pull your knee with you. Hold for 30 seconds, and then switch legs.
Side Lunge
Stand with your feet spread apart, and lean to your right side bending your right knee. You should feel stretched on the inside of your left leg. Hold the stretch for 30 seconds before switching to the other leg.
Standing Quad Stretch
Grab your right foot with your right hand, and pull your foot backwards until you feel a stretch in front of your thigh. Try to keep your balance on one foot. This is an important exercise to both stretch out your legs and work on your single leg balance. Hold for 30 seconds before switching to the other leg.