Post-run stretching
The stretching routine here can be used either after your run or you can spend a bit longer and do this to increase mobility.
Post run you only need to hold each stretch for 10 seconds on each side.
If you want a longer stretch hold each one for 30 to 40 seconds on each side and repeat twice through.
1. Hip Flexor Stretch
2. Seated Groin
3. Glutes
4. Hamstrings
5. Calf
6. Kneeling Plantar Fascia
Hip Flexor Stretch
Adopt a lunge position. Pull your posture tall and keep lower back flat. Push forwards and slightly down, and feel a stretch across the front of your hip
Seated Groin
Sit against a wall with your back in a neutral position. Pull the soles of your feet together and have your knees pointed outwards. Pull your heels close to you or push down on your knees to increase the intensity of the stretch.
Glutes
Lie down with feet hip width apart flat on a wall with knees at right angles. Step one foot slightly further out and allow it to drop inwards across the body. Rest the other foot on top of the knee to pull it further across and inwards. Ensure the hip of the side being stretched doesn’t rise off the ground
Hamstring
Lie on your back and lift one leg towards you, ensuring your knee stays straight. Use a piece of rope or towel to hold the leg. Change the focus of the stretch by putting a slight bend in your knee
Calf
Stand half a stride back from a wall. Hold on for balance. Place one leg forwards and one slightly back. Keeping your back heel on the ground, bend the back leg until your feel a stretch in your calf.
Kneeling Plantar Fascia
Kneel on a soft surface, pull your toes tight to your shins so you are resting on your knees and balls of your feet. Increase the intensity of the stretch by resting more of your weight through your heels.
Ben Barwick is a UKA Coach in Running Fitness and works for Amnesty International's training partner, Full Potential. Ben Barwick is on hand to help get you ready for your challenge.
Important: Disclaimer
Please read the following carefully:
Full Potential is an independent service provider. Amnesty International does not endorse or guarantee the services provided by Full Potential. Participation in any training programme recommended by Full Potential is at your own risk.
It is your responsibility to consult your GP to confirm you are medically and physically fit to take part in any Full Potential training programme and, as outlined in our terms and conditions, your fundraising challenge. Amnesty International cannot be held liable for any injury or illness resulting from your training or participation in a fundraising event.