Stretching for
Runners
Complete routine to prevent injuries, improve mobility and speed up recovery.
When to stretch.
Before workout
Use dynamic stretching (not static). Movements that simulate running and increase muscle temperature. Avoid holding positions for more than 15 seconds before intense workouts.
After workout
Ideal for static stretching. With warm and fatigued muscles, you gain real mobility. Hold each position for 30-60 seconds.
Rest days
Light yoga sessions, foam roller and mobility on rest days enhance recovery and prevent muscle stiffness.
Main muscles to work.
Calf and Achilles Tendon
Area of greatest tension in runners. Gastrocnemius and soleus stretching essential to prevent tendinitis and plantar fasciitis.
Hamstrings
Tight hamstrings are a common cause of lower back pain and injuries. Stretch carefully and progressively.
Quadriceps and Psoas
Tight hip flexors affect running posture and cause knee overload. Lunge with twist is excellent for this area.
Glutes and Piriformis
Tight piriformis compresses the sciatic nerve (cause of piriformis syndrome). Pigeon pose is effective.
Iliotibial Band (IT)
The famous IT band, cause of runner's knee. Lateral foam roller + specific stretching to prevent inflammation.
10-minute routine post-run.
- 1Calf against wall — 60s each side
- 2Achilles (bent knee) — 45s each
- 3Hamstring lying with band — 60s each
- 4Psoas / hip flexor (low lunge) — 45s each
- 5Standing quad stretch — 30s each
- 6Piriformis (simplified pigeon) — 60s each
- 7IT band standing — 30s each side
Planos que incluem dias de recuperação e mobilidade
Programação completa com descanso ativo e flexibilidade integrados.
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5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
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