This article is the third in a series of Houston Moms articles geared toward beginner runners training for their first marathon. While running is the most obvious component of marathon training, our bodies need head-to-toe care. This includes proper nutrition {see related article here} and muscle repair and maintenance.
Here we’ll focus on muscle care, repair, and maintenance through stretching and strengthening. Knowing which muscles are engaged in running helps us understand how to do exactly that.
8 Muscles of Running
Running utilizes 8 support and primary muscles/groups I refer to as the “Running Buddy” muscles: Shoulders, Back, Abs, Hip Flexors, Glutes, Quads, Hamstrings, and Calves. Like any other reliable running buddies, they’re with us every mile and it’s in our best interest to protect them.
Caring for these muscles includes stretching and strengthening them. Marathon runners and non-marathon runners alike will benefit from the exercises that follow.
Stretching for Runners
Stretching is one of the best methods for preventing injuries and should take place before and after every run. Before a run, we want to gently awaken and warm up muscles with dynamic stretches that are movement-based. After a run, we want to loosen and lengthen the muscles and release tension with static {stretch-and-hold} stretches. Below are 6 of my favorite pre- and post-run stretches you can add to your routine.
6 Pre-Run Dynamic Stretches
As the name implies, these dynamic stretches focus on mobility of our “running buddy” muscles. Once you reach the desired position, keep moving to repeat it. The recommended reps can be adjusted as needed.
Straight-Leg Swings
Targets: Hips, glutes, legs
Execution: Stand upright next to a wall or other support structure for balance. Swing right leg forward and backward, keeping leg straight and hips square. Swing in each direction 10 times. Repeat on the left.
Hip Half-Circles
Targets: Hips, glutes
Execution: Stand upright next to a wall or other support structure for balance. Lift right knee up as high as possible and then out to the right side, rotating from the hip, toward the back, and place the foot down. Repeat 5 times then reverse the rotation from back to front. Repeat on the left.
High Knee Hugs
Targets: Legs, abs
Execution: From a standing position, lift right knee up toward chest. Hug gently then return the foot to the floor. Repeat with left leg and alternate for a total of 20 reps.
Side-to-Side Lunges
Targets: Legs, glutes, abs
Execution: Stand upright with legs wider than hip-distance apart. Keeping upper body centered over hips, bend the right knee as much as possible, as if sitting to one side, while keeping the left leg extended. Repeat action to the left. Alternate side-to-side for a total of 20 reps.
Overhead Reach
Targets: Abs, back, shoulders
Execution: Stand upright with legs about hip-width apart. Reach the right arm overhead to the left side and engage abs to bend at the waist in the same direction. Repeat on the left. Alternate sides for a total of 20 reps.
Arm Circles
Targets: Shoulders, back
Execution: Stand upright with both arms out to the side. Rotate at the shoulders to circle arms forward for 10 reps. Reverse direction and circle backwards for 10 reps.
6 Post-Run Static Stretches
Static stretching is best for after runs because it releases tension. Below are 6 of my favorite stretches after a run. Like the pre-run stretches, the reps can be adjusted as needed. My ADHD self likes to walk around and sip water in between stretches but you may complete these without rest in between.
Calf Stretch
Targets: Calves
Execution: Stand to face a wall or similar support structure, placing both hands up about chest-height. Step back with right leg as far as you can while keeping foot flat on the floor. Bend left knee slightly as you lean forward to feel the stretch along the right calf. Hold 15-30 seconds then repeat on the left. Complete 3 sets on each side.
Quad Stretch
Targets: Quadriceps
Execution: Stand upright and use a wall or similar structure for balance. Bend the right leg and grab that ankle. Gently pull the foot toward the glutes while pointing the knee downward to feel the stretch along the front of the right thigh. Hold 15-30 seconds then repeat on the left. Complete 3 sets on each side.
Forward Fold
This is my favorite stretch – I could just live in it sometimes.
Targets: Hamstrings
Execution: Stand with feet together and legs straight or with a slight bend. Hinge forward at the waist, bringing the chest towards the legs until your hands reach as close to the floor as possible. Hold 15-30 seconds. Complete 3 sets.
IT-Band Stretch
Targets: Yep – the IT {iliotibial} band on the outer side of each leg
Execution: From a forward fold position, cross the left leg over the right and shift all weight into the right leg to feel the stretch from the outer hip down the outside of the leg. Hold 15-20 seconds then repeat on the left. Complete 3 sets on each side.
Runner’s Lunge
Targets: Hips, glutes
Execution: From a push-up position, step the right leg forward in between both hands while keeping the left leg extended. Center your upper body over the right leg to feel the stretch at the front of the left hip and outer right hip. Hold 15-30 seconds then switch feet. Complete 3 sets on each side.
Piriformis Stretch
Targets: Glutes, hips
Execution: From a wall-sit position, cross right ankle over left knee and gently push right knee downward while leaning chest forward over legs. Hold 15-30 seconds then switch legs. Complete 3 sets on each side. {This stretch is also called the Figure 4 because while looking down at your legs, that’s what you’ll see! It can also be completed while lying on the back and pulling the legs toward the chest but that may be a little uncomfortable outdoors.}
Strength Training for Runners
On the flip side of the muscle care coin is strength training. Running long distances actually causes muscle breakdown, and because long distances are our M.O., the following exercises are designed for muscle care and repair rather than “bulking up”.
These are my 6 favorite bodyweight exercises for our “running buddy” muscles. They are best done twice a week – after the shorter runs. Rest 30-60 seconds between each set.
Squats
Targets: Glutes, legs
Execution: Stand with fit wider than hip-distance apart. Keep chest lifted while sitting back into an imaginary chair, as low as possible. Hold briefly, then return to standing. Complete 3 sets of 12-15 reps.
Single-Leg Deadlifts
Targets: Hamstrings, glutes, hips
Execution: Stand on left leg and extend right leg straight behind you while lowering your upper body until parallel to the floor. Engage the left hamstring to return to standing. Complete 3 sets of 12 reps on each leg.
Reverse Lunges
I prefer reverse lunges to forward lunges because they are much easier on the knees.
Targets: Legs, glutes, calves
Execution: From a standing position, step left leg backward and bend both knees to 90-degree angles. Pause briefly then return to standing. Complete 3 sets of 10-15 reps on each leg.
Glute Bridge
Targets: Glutes, hamstrings
Execution: Lie on your back with your knees bent and feet flat on the floor, heels close to your glutes. Engage the glutes to raise your hips upward, as high as possible. Hold briefly then lower back down. Complete 3 sets of 12-15 reps.
Calf Raises
Targets: Calves
Execution: Place both hands on a wall or similar structure for support. Lift left leg behind you. Lift onto the toe of your right foot, engaging the right calf. Hold briefly and then lower the right heel. Complete 3 sets of 15-20 reps on each side.
Plank
Targets: Abs, back, shoulders
Execution: From a seated position, place both forearms on the floor, elbows directly underneath shoulders. Extend both legs behind you, about hip-width apart, balancing the weight on your toes and forearms. Engage abs to maintain a neutral spine and hold position for 30-60 seconds. Complete 3 sets.
The advice in this and related articles does not replace that of your physician. Please consult with your doctor before beginning a new fitness routine.
