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| Training tip: Stretching Stretching (particularly static stretching) prior to an endurance workout inhibits the muscles strength endurance. Similarly, static stretching prior to a power workout inhibits the muscles ability to produce power. This is why I believe in a dynamic warm-up as part of a strength/power or endurance workout. However, post-workout/race/game, static stretching is acceptable and recommended. Below is a list of stretches you should perform before/after all your workouts.
Remember, stretching should (MUST) be a gently activity. If you push the stretch, your muscles will tighten up to fight against the unexpected pull and you will end up tighter.
Start each stretch on the opposite side every other time. Research shows we tend to start stretching on our ‘better’ side and also spend longer on that side, making the imbalance greater. Pre-workout Toy soldiers - The other name for this exercise is Frankenstein’s. Gently walk forward (or in place) with almost straight legs but your knees not quite locked. Keep your legs generally straight but reach forward with your opposite hand toward each foot as you walk. These are intended to be gentle stretches of the hamstrings and glute (butt) muscles; you do NOT want to pretend like you are kicking a 54 yard field goal. Repeat this motion for approximately 1 minute. | | 
| | Step overs - Pick you leg up out to the side and swing it forward as though you were stepping over a small table. Repeat for about a minute, alternating legs. Then, pick your leg up to the front and swing it out to the side as though you were stepping backwards over the table. | |  | | Inchworms - Get in push-up position. Arch your back, looking up at the ceiling; come back to push-up position. Then, keeping your hands flat on the floor and your knees straight (but not locked), walk your feet in towards your hands. When you are as close as you can get without bending your knees or going up on your fingers, pause, then walk your hands back out to push-up position. Repeat for a minute. Then, do them backward, walking your hands in toward your feet and you feet back out to push-up position. To be honest, we haven't been doing this one because we do our pre-run warm-up out on the sidewalk in front of the club and the sidewalk is 1) cold, and 2) rough on the hands. If you are warming up inside, this is a good one, though. | |  | Strides - Run 50-100 yards, gradually building speed to just past the mid-point, then gradually slowing down. You haven't yet run today so these are very easy, focusing on perfect form and feeling smooth and graceful. | | | | Post-workout IT Band - Standing, cross your right leg over your left; lean out to the right until you feel a stretch in your left hip. Hold this stretch for 30 seconds. This stretches the top of the Iliotibial band (ITB). Repeat on the other side. Re-cross your right leg over your left, putting all your weight on your right leg and unweighting your left, fold forward at the hips, reach around to the right with your left hand and hold the back of your left knee. This stretches the bottom of the ITB. Repeat on the other side. Repeat several times as it feels comfortable and you have the time. | | 
| Gastroc - Stand facing a wall, one foot a foot or so in front of the other, your hands on the wall and your back leg (knee) straight. Lean into the wall, with your back leg straight (your front knee is bent), letting your hips sag so you feel a stretch in your calf. Hold this for 30 seconds and repeat on the other leg. Soleus - Step slightly closer to the wall and lean in again, this time with your back leg bent. This stretches the soleus and the achilles tendon. Hold for 30 seconds and repeat on the other leg. Alternate between the gastroc and soleus stretches several times as these muscles get very tight from running. | | 
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Quads - Stand facing a wall (for support) with your weight on one leg. Pick up the other leg with your opposite hand (hand on the ANKLE, not the foot) and pull it across behind you. Hold for 30 seconds and switch legs. | |  | | Hip Flexors - Get down on one knee with the other foot well out in front of you - and the foot well in front of the knee. Keep your torso erect and press the hip of the down knee forward. If you're holding the correct position, you should feel a stretch in the front of your hip, not in your quad. Hold for 30 seconds and switch legs. | |  | | Adductors – Sit with your knees bent approximately 90 degrees and the soles of your feet together. Pull your heels as close to your groin as is comfortable. Press your knees, using your leg muscles, your elbows, or both, toward the floor. Hold for 30 seconds. | |  | | Hamstrings - Stand with your weight evenly distributed over your hip-width apart feet. Fold forward at the hips and let gravity pull you down toward your feet; do not force it. Relax your hamstrings, your head and neck and let gravity do the stretching. Hold this pose until your fingertips (or palms) touch the floor, or your knees/ankles/etc, whatever is a good stretch for you. | |  | Piriformis - Standing with feet hip-width apart, cross your left ankle over your right knee. Sit back, as though you were doing a squat; keep your knee behind your toes! Hold for 30 seconds and switch legs. This can also be done lying on your back. Back to top | |  |
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| Duncan's workouts are challenging and fun. I was not only able to finish my first sprint trianthlon, but race it and came in 2nd in my age group. -nbs |
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