Marathon Preparation Tips

With less than two weeks until the Virgin Money London Marathon many runners will have began the tapering process. Although no longer racking up the miles there are a lot of other beneficial exercises that can help with your race preparation. This three part blog aims to provide assistance in last minute preparations for the day.  

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Top 8 Stretches for Marathon runners

Stretching is an important aspect of running helping to improve recovery and reduce the risk of injury. The stretches outlined below are static stretches which can be performed either after running when your muscles are warm or at another time ideally once you've been active. It is recommended to do these daily in the lead up to the marathon. 

 1. Quadriceps 

Lying on your tummy bring your heel in towards your bottom, try and push your hip forward into the floor to keep alignment through the front of your body.
​Hold the stretch for between 30-60 seconds and then repeat on your other leg

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2. Hamstrings
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Standing with one leg  straight out in front of you on a step lean forward from your chest until you can feel a stretch in the back upper part of your leg. Keep your foot in a neutral position and back straight. 
Hold for 30-60 seonds and then repeat on your other leg

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3. Gastrocnemius
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Standing with your heel of your foot off a step keep your knee straight and push down into your heel until you can feel a stretch in the back lower part of the leg.
Hold for 30-60 seconds and then repeat on your other leg.

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4. Soleus 
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Standing with your heel off a step bend your knee pushing into your heel until you can feel a stretch in the back lower part of the leg by your ankle. 
Hold for 30-60 seconds, repeat on your other leg.

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5. Hip Flexors
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Kneeling  on one knee with the other foot on the floor. Tuck the hip of the kneeling leg under and lean backwards until you can feel a stretch in the front of the hip. 
Hold for 30-60 seconds, then repeat on your other leg.
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6. Gluteals
Lying on your back with your left leg straight. Pull your right knee up and across towards your left shoulder with your left hand only. You should feel a stretch on the outer part of  your right hip. 
Hold for 30-60 seconds, the perform the same stretch on left side. 

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7. Piriformis

Lying on your back with your knees bent. Place your left ankle onto your right thigh, pull your right thigh in towards you until you can feel a stretch in your left buttock. To increase the stretch take your right thigh out to the side.
Hold the stretch for 30-60 seconds. 
Perform the same stretch on the opposite side placing your right ankle onto your left thigh.

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8. Lumbar Spine

This area is often overlooked in runners and can be race stopping if problematic!
Lying on your back with both knees bent. Cross your left leg over the right then drop both knees down to the right looking over to the left. 
You will feel the stretch down the left hand side of your body.  As pictured use your hand to increase the stretch. 
Hold for 60 seconds. 
Perform the same stretch on the right side of your body by crossing your right leg over your left, dropping the knees to the left and look over to the right, again hold for 60 seconds.

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