Tips for Runners

Your feet do a lot while you run, so give them some love!

10 tips to keep you in shape while you train. These are for post-run only.

1.  Arnica 

This herb is great for relieving muscle aches. If any area feels particularly sore after your run, have a shower then rub Arnica gel or cream into the aching part and leave it to soak in overnight.

2.  Feet

Your feet do a lot while you run, so give them some love! Sitting on a bed or sofa, bring your foot towards you and gently squeeze your foot. Cover all areas, including the heel. Do the same on the other side. You may want to use a cream or oil that you enjoy.

3.  Knees

Knees also come under a lot of strain through running so give a little massage around the knee cap. You may want to use Arnica.

4.  Ankles

Sitting or standing, rotate your ankle all the way round in one direction, then the other and repeat 3 times. Also move your ankle up and down and side to side a few times. Do the same with the other foot.

5.  Calves 

While sitting, put your leg out straight in front of you and flex your foot up towards you. Hold for 20 seconds. Do this 3 times then repeat on the other side.

6.  Hamstrings

Lie on your back with your legs straight then bend one leg up so your knee is at your chest. Put a towel, scarf or cord around the bottom of this foot. Keeping tension in the cord, push your leg forwards until it is straight again

7.  Quads

Standing near to a wall, bring one leg up behind you so you are standing on one leg. Put a hand out to balance on the wall if needed. Hold the foot of the bent leg with the hand on the same side. Hold for 30 seconds. Repeat 3 times then do the same with the other leg.

8.  Glutes

Lying on your back with legs straight, bend one leg up so your knee is at your chest. With your opposite hand, pull your knee over gently, until you feel a stretch. Hold for 30 seconds. Do this 3 times then on the other side.

9.  Groin

Sitting on the floor crossed legged, hold your feet and bring your knees towards the floor, as low as you can. Hold for 30 seconds. Do this 3 times.

10.  Hip flexors

Step forwards into a deep lunge, so your knee is just hovering above the floor. Hold for 30 seconds. Or, you can put your knee to the floor and lunge forward. Most importantly, keep your back and core straight or you don’t get the stretch. Do 3 times then repeat on the other side.

Here’s more post-run stretches from Darebee.com:

Stretches for runners in Whitchurch Shropshire

Stretches for runners in Whitchurch Shropshire

This information is designed for use in consultation with a trained massage professional. You attempt without supervision at your own risk, so go gentle and take care.

Page photo by Bruno Nascimento on Unsplash