Stretching And Strengthening For Runners
Stretching andStrengtheningfor Runnersphysical therapyTaking you thereone stride at a timedesigned by lisa witlerMichael Conlon, P.T.330 East 59th StreetNew York, NY 10022ph 212.486.8573fax pt.com
INTRODUCTIONStretching and Strengthening for Runners was created to provide you, the runner ortriathlete, with the basic tools to stay healthy and injury-free throughout your training.These tools include the most basic exercises to improve both your lower extremityflexibility and strength, as well as your abdominal (“core”) strength and stabilization.The stretching section includes all the essential stretches necessary for both runnersand triathletes alike. I’ve provided a variety of stretches that can be performed outdoors,immediately following your runs, or in the comfort of your home. Be sure to followthe tips below to obtain the greatest benefit from stretching:1. Be consistent: stretch on a daily basis.2. Stretch at the end of your workout.3. Use the proper techniques illustrated and described inthis brochure.4. Don’t overstretch. Stretching should be gentle, not painful.The strengthening section includes essential exercises for both the lower extremity andcore. Unlike stretching, the strengthening aspect should not be performed daily. Toensure maximum benefits to improve your strength, perform strengthening exercises2–3 times per week, unless otherwise instructed. You should not try to perform allof the exercises provided in one single session. For example:1.2.3.4.5.6.7.day 1day 2SquatsStep-back lungesLateral step-upsStatic lungesHamstring curls: one legStraight leg raisesCoreLeg pressSkate lungesForward step-upsLateral lungesHamstring curls: two legsSidelying straight leg raisesCorePerform 2–3 sets of 12–15 repetitions for each exercise. (Note: Upper extremityexercises are encouraged and also should be implemented into your program.)Stretch daily and maintain a consistent strength training regimen, and you’ll stay intop shape throughout your training and cross the finish line even stronger thanyou imagined.Michael ConlonP.T.
STRETCHING11hamstring (straight knee)4Lie supine with your right legstraight (opposite leg is bent tosupport lower back). Lift right leguntil stretch is felt in hamstring,use rope to emphasize stretch atend range of motion.(a) Starting position as shown.Move your body forward keepingyour left knee straight and yourleft heel on the floor until a stretchis felt in your left calf.(b) Starting position as shown.Move your body forward keepingyour left knee bent and your leftheel on the floor until a stretch isfelt in your left calf.2standing hamstringStanding with your right legstraight and your head and chestupright. Slowly move your chestforward until a stretch is felt inyour right hamstring. Bring yourtoes to your shin to emphasizethe stretch.3a5hip abductorLie supine with both legsstraight. Lift leg across your rightleg until stretch is felt on theouter portion of your left outerthigh. Use rope to emphasizestretch at end range of motion.(Keep your left hip on the floorto avoid excessive rotation inyour lower back.)calf (straight leg)(a) Stand on a stool with your rightleg straight and your heel droppedoff the edge of the stool. Drop yourheel toward the floor until a stretchis felt in the right calf.5Hold: 30 secondsRepetitions: 3Hold: 30 secondsRepetitions: 3 times on each leg6(b) Stand on a stool with your rightknee slightly bent and your heeldropped off the edge of the stool.Drop your heel toward the floor untila stretch is felt in the right calf.babHold: 30 secondsRepetitions: 3 times on each legHold: 30 secondsRepetitions: 3 times on each leg34Hold: 30 secondsRepetitions: 3 times on each legHold: 30 secondsRepetitions: 3 times on each leg2calf (standing)hip adductorLie supine with legs straight.Move your left leg away fromyour body until stretch is fel
The strengthening section includes essential exercises for both the lower extremity and core. Unlike stretching, the strengthening aspect should not be performed daily. To ensure maximum benefits to improve your strength, perform strengthening exercises 2–3 times per week, unless otherwise instructed. You should not try to perform all
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