One stretch. 

That’s the topic and challenge for this week’s Take It and Run Thursday.  The point isn’t to find one stretch that does it all—leave that to a 2:00 a.m. infomercial. Instead, we want to learn the key stretch that makes a difference in your running comfort and health.

Routinely, I do eight stretches, but the one that seems to make the biggest difference is the hamstring stretch.  The hammies are massive.  Actually, they’re three large muscles that extend the hip, flex the knee, and carry the lower leg forward in stride turnover.

Stretching the hamstring also loosens the hips and stretches out the lower back. 

• Sit on the floor with one leg out straight and your toes pointing up
• Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh
• Lean forward from the hips and extend your arms and reach toward the extended foot
• Reach and hold this position for 30 - 40 seconds.  Don’t strain.
• Relax. Switch legs.
• Repeat 2 – 3 times for each leg

Tip: this stretch primarily affects the muscles straight down the middle of the back of the thigh.  To more fully stretch the inside and outside of the hamstring muscles, do the same stretch as described above with the foot at the ten o'clock and at the two o'clock positions.

Okay, let's hear it for your favorite stretch exercises!

Stretch model with permission from Pro-Tec Athletics