Charity running: Is it important to stretch?

To stretch or not to stretch?  When time is of the essence does it really matter to us charity runners if we stretch or not? Will it really make any difference to our charity run training or our experience at our charity running event. To give you a simple answer: Yes! Especially if you are new to the charity running scene, invest in the time to stretch – it is so important! It doesn’t matter if you have signed up for a 5k for charity, a 10k for charity to a half marathon or marathon for.

 

Charity Runners Stretch it out

A mix between active stretching and more powerful plyometric movements drills are perfect before harder races and training sessions. Do these drills over a 10-20 metre lap and repeat 2-3 times.

Strengthen and warm-up the achilles/calf muscle group and increase eccentric muscle strength. Place your foot on the ground with the toe/ ball of your foot first then lower weight through the heel to the ground. Walk out repeating alternately on each leg.

Strengthen dorsi flexion in the foot and lateral calf muscle groups. Focus on always bringing the toe towards the knee and keeping the leg straight. Kick out in short fast movements while retaining upper body lean and posture. Repeat alternately on each leg.

Develop your mechanical co-ordination and activate the hip flexor and calf muscles. Skipping involves a hop with each stride, your foot hits the ground twice in rapid succession whilst you drive the other knee up to about a 90 degree angle tapping your knee with the opposite arm before changing legs.

Increase hamstring dynamic flexibility, strength and range. Plant your heel on the ground and point the toe up, always keeping the leg straight. Sink your hips as though you’re about to sit on a chair. Sweep hands low as if touching or grabbing grass below. Keep the back straight and head up. Repeat alternately on each leg.

Report this Page