Stretch on Race Days: Areas to Focus on When Stretching

If you want to have a good performance, keep these things in mind when you’re preparing to race. All the training you’ve done over the weeks can go to waste if you don’t take the right steps on the days before the big event. 

Stretch on Race Days: Areas to Focus on When Stretching

1 - Quadriceps

This is a crucial group to stretch before running, and it’s also a large muscle group, which means you’ll need to spend more time stretching it. Spend a minimum of 15 minutes stretching out the quadriceps.

To stretch the quadriceps, you place your heel up on a step or curb, keeping your knee straight and slowly bending it until you feel a pulling sensation in the front of the thigh. Hold for 30 seconds and relax. Make sure to stretch the front and back of the thigh.

2 - Hamstrings

The best way to stretch this muscle group is by lying on the ground, bending your knee and pulling your heel towards you, using one hand to pull the heel in and the other to help stabilise the leg. Hold for 30 seconds and then relax.

3 - Groin Stretch

Lying on your back with both knees pulled up to your chest, grab your right foot with your right hand and pull it to your right hip, keeping your left leg straight. Hold for 30 seconds and then switch to the other side.

4 - Abdominal Stretch

How and where you stretch your abs will depend on your injury. Be careful to avoid overstretching if you have an abdominal or groin injury.

For a regular stretch, place your hands on your hips, bring your chin forward and slowly lean to the left until you feel a pulling sensation. Hold for 30 seconds and then relax.

5 - Upper Back

Keeping your shoulder blades together, slowly lift your arms over your head as far as you can. Hold for 30 seconds and then relax.

6 - Lower Back

You can stretch your lower back by doing the same technique as the upper back stretch, but instead, move your arms to the front of your body and rise onto your toes.

7 - Hip Flexors

To stretch the hip flexors, you sit on the ground and raise your right leg so that your heel is in the air. Keep your shoulders square as you lean forward and grab the ankle of your left leg. Pull your left leg across your body, keeping your shoulders square.

8 - Calves

To stretch your calf muscles, you may want to sit on a step, curb or stairs and rest your heel on the step as you lean forward and bring your arms back as you stretch. Or you may simply keep your heel on the ground and lean forward with your arms held straight behind you.

Conclusion

Be sure to set aside the appropriate amount of time to stretch the day before the race. Stretching is a crucial part of injury prevention and muscle maintenance when running, so make sure you do it.

If you need assisted stretching in Sydney, come to Stretch Studio. We are Australia’s first one-on-one assisted stretching concept. Come in for a session today!