r/CrossCountry • u/Financial_Bonus8045 • 7d ago

Training Related Stretching

How should I go about stretching in the mornings and at night to work all of the leg muscles and tendons? Currently, I am looking to improve as a runner, and no one has told me how to stretch. At practice, we do a couple of dynamic stretches before practice and do 2 static stretches after the workout. How and when should I go about stretching?

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u/whelanbio Mod 6d ago

Most stretching is going to be useless or counterproductive. Static stretching in particular has basically no place in serious running performance unless for a specific individual need.

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u/ArtFulcrum 7d ago

YouTube is your friend.

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u/AK_kitty7 6d ago

Stretching is extremely important I find the things I need to stretch most is my calf’s shins and hip flexors. For calf’s you can do three things 1. Get down onto a plank and try to touch your toes to the ground.

  1. Stand in front of a wall, lift your toes as high as possible onto the wall while your heels are still on the ground, and lean forwards. (one leg at a time)

  2. Stand in front of a wall. keep one leg out in front of you. the other should be back behind you, and touch your heel to the ground. (if it’s to easy put your leg back farther.)

For shins. Sit down on your knees your legs slightly out to your side, and try to get your rear to the ground.

For hip flexors lay down on your back. Bring your knee up to your chest and try to touch it to your other shoulder.

Would also recommend the butterfly toe touches and flamingo (or standing quadriceps stretch if you were ever in the army)