The Importance of Cooling Down

At the end of a hard workout, there is nothing that I want to do more than lay on the ground and not move another muscle for the rest of the day. However, it is vitally important to stretch properly after you run in order to keep your legs healthy and prevent those dreaded sore muscles. Cranking out a quick 10 minute stretching routine before you collapse on your bathroom floor will make all the difference in preventing injury and maximizing your performance for your next workout. I will show you a couple of key stretches that I do everyday when I finish running that keep me running at the top of my game.

Toe Touches

This first stretch is the classic example of an oldie but a goodie. Bend at the hips while keeping your knees locked and see how far to the ground you can reach. Hold each stretch for 30 seconds before moving on to the next. After the first toe touch cross your legs, one foot over the other and repeat. This is an excellent way to begin stretching your hamstrings. Then cross them the other way and repeat again to wrap up the first stretch.

The Flamingo

With the hamstrings primed, it's time to move around to the other side of the femur and stretch the quadriceps. This is another straightforward stretch although the balance can be a little tricky so feel free to use one hand to steady yourself on a wall or tree. Just like all the stretches moving forward, hold this one for 30 seconds per leg.

Left. Right, Down the Middle

This next stretch will help to loosen up your hamstrings even more. You should really feel this one on the inside of your thighs and groin. Much like with the toe touches, keep your knees locked and see how far you can reach.

Calves Baby

By now your hamstrings should definitely be feeling much looser than when you finished your run and it's time to move those good vibes further down into your calves. Keep the knee of the leg you are stretching locked while you keep a slight bend in your other knee to go grab your toes and pull them back towards you.

Newspaper

This next stretch will really start your stretch in your IT band. This is a long band of fascia that runs down the outside of your thigh. This one is called newspaper because it kind of looks like you are sitting there reading a newspaper. For the rest of these stretches you will be on the ground so try to find a flat soft surface, or bring a yoga mat if one isn’t available. Prop yourself up on your hands and one leg with your hands behind you in a crab walk position, then place the foot of your stretching leg onto your other knee. To feel this one a little stronger you can lean your chest closer to your knee.

Hollywood

This stretch is perfect for loosening up your glutes and your back. Sit down with one leg outstretched and place your other foot on the ground over it. Then use your elbow to prop yourself against your knee and turn your head to look behind you.

The Shakira

We are on the second to last stretch now and you will want to really take this one seriously to keep your hips loose so they don’t lie. Lay on your back and hold one leg out in front of you with your knee bent. Place your bent knee on the ground over your other leg and simultaneously touch your opposite shoulder blade to the ground.

Butterfly

Finish off your new stretching routine with the butterfly stretch to help those tight groins. Sit down with the soles of your feet touching each other in front of you. To feel this one more either move your feet closer to your body or use your elbows to press your knees down.

Great Job!

It isn’t easy to take the time to stretch when you’re exhausted from a run but I can promise you that a little bit of stretching everyday will pay off in the long run by making you a healthier, faster, and stronger runner. Now finish up with my favorite stretch, the starfish!

By: Jackson Felkins

Pepperdine Cross Country