Sarah Harradine (thatsquatbot), personal trainer and blogger, is here to talk you through a series of stretches to help you look after your everyday health and make the most of life, in partnership with Simplyhealth. They’re here to support you every step of the way, throughout your training, on event day and beyond.

During training you should remember to stretch regularly, especially after your long run. Stretching after a run, when your muscles are warmed up will help improve your flexibility.  

Stretching while lying down will also help your heart rate and blood pressure return to normal after a tough run.  


Laydown quad stretch on front

Laying on your front with your forehead down, grab a single ankle (or both if you can) then press your hips into the floor until you can feel a stretch in the front of your thigh.

Laydown glute stretch on back

Laying on your back, bring one foot onto the floor with a bent knee. Bring the other foot to the other knee, then grab through the gap, and pull the knee towards you until you feel a stretch in your hip and glute.

Seated lower back/hamstring stretch

Sit on the floor on your sitting bones, moving your cheeks out of the way. Fold forward until you feel a stretch in your lower back and hamstrings. Experiment with straight and bent legs – bent knees will bring the stretch more to the lower back, straight legs more in the hamstrings.

Half kneeling quad stretch

With one knee down, take a step forward with the flat of one foot. Squeeze the glute of the leg with the knee down then reach up with the same arm, angling backwards.

Into calf stretch

Stay with one knee down, then lean forward so the front knee tracks over the toes. Apply some pressure to the front knee until you feel a stretch in your lower calf.

Pigeon stretch

From the above position, bring the front shin onto the floor, with the back leg stretched out behind you. If it feels comfortable, settle down onto the elbows.

  • Simplyhealth are supporting you every step of the way. Whatever level you are, they’ve designed a new Active health plan to support you before, during and after your event. From sports massage to gait analysis, they will help you budget for health treatments to keep you at your best for your big event.  For more information click here