Hello Mary,
Prior to running it is important to strengthen before you run. Doing a 10 minute wood class before taking off on your run will prevent injuries in the future. This has been scientifically researched and proven to prevent injuries in runners. http://www.runtheplanet.com/trainingracing/stretching/chap3-isometric.asp
Here is a 10 minute cool down. You can stretch after you run but not before your run.
1. Warrior: Starting in a separate leg position feet approx 4 feet apart. (prep for triangle pose) turn your right foot out to the right, left foot is at a 45 degree angle. Virahbdrasana 1 with your hands on your hips bend your right knee until the knee is directly over your right ankle thigh parallel to the ground. The left leg remains straight press into the outside edge of your left foot, contract the left thigh. Keep the upper body upright and allow the left hip to roll forward slightly sit in the lunge for 30 seconds each side and repeat.
2. Separate Leg stretching head to the floor: Position the feet 3 to 4 feet apart, toes straight ahead. Arms out to the side shoulder height. Suck in the stomach Bend forward from the hips keeping a flat back. When you start to feel your back rounding bend the knees and with the back flat grab the outside edges of your feet. Pull gently with the arms bending at the elbows. Weight is pouring into the balls of the feet, slight pressure in the heels. Stay here for 30 seconds exit the way you went into the pose and repeat.
3. Pigeon Pose: Come onto all fours slide the right knee to the right hand, slide the right foot to the left approx 45deg to the left it is in the same line as your left hip line. Slide the left leg straight back behind you without twisting the hips until you feel a stretch across the center of the right buttock, bend at your elbows and slider your arms forward until the elbows touch the floor. Stay in this pose for at least 1 minute on each side.
4. Frog Pose: Now you are ready for the deep hip stretch. It is one of the most effective stretches for the hips, groin and inner thigh muscles. Start on four points (hands and knees) walk the knees apart as far as comfortable, turn the toes out to the side, the inside ankle bones are touching the floor. Bring the elbows and forearms onto the floor with the palms flat on the floor. Tendency is for the hips to be naturally forward, on a gentle exhale press your hips back slightly eventually in line with the knees. If this becomes easy separate the knees further apart. Stay in this for approx 30 seconds and eventually building up to a couple of minutes.
5. Separate Leg forehead to knee (on the floor) Finish up with this stretch. Itting on your buttocks with both legs extended in front of you. Slide your right leg out at a 45 degree angle, bend your left knee and place the bottom of your left foot against the inside of your right thigh. Keep both hops square to the front, you may have to adjust yourself a little. Raise both arms above your head and with an interlaced grip twist your upper body to the right, squaring your torso over your right thigh. Such in the stomach and round over, bend up the right knee and interlace the grip around the ball of the foot. Place your forehead on the knee. Slowly start to slide the heel away from you keeping a grip of the foot. Roll the left shoulder forward and down this may increase a stretch in the left hip and the left side of your lower back. Do your best to keep the left knee moving down towards the floor. The weight is even in both buttocks (tendency is to collapse into the right buttock.
Enjoy your daily run and remember to strengthen before you run and stretch after you run.
Peace
Nicole |