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.

Strength training is my main method of staying fit, but I also love running, and as a trainer I know all about the importance of stretching no matter what sport you’re taking part in. 

 

The first routine we’re going to go through is made up of dynamic pre-run stretches. 
Dynamic stretches are active movements that stretch your muscles without holding that end position. 

The reason why we do dynamic stretching rather than static stretching before running is to increase our range of motion and get blood and oxygen flowing to our muscles and to activate the muscles we need when running.  

Complete 10 reps on each side of your body for each movement

Lunge & twist

Standing with feet hip-width apart, take a step forward on one leg and drop the back knee towards the floor. Twist from the torso towards the leg in front. Repeat on the other side.

Open the gate

Standing with feet hip-width apart, bring one knee up into the centre of the body, then move it to the outside, squeezing the glutes on the way out. Repeat on the other side.

Close the gate

Standing with feet hip-width apart, take one knee out to the side, then bring knee into the centre. Repeat on other side.

Clam

Lay on side, knees at 90 degrees, hips and feet exactly stacked. Use top hip to open knees. Squeeze at the top.

Hamstring death march

Standing with feet hip-width apart, step forward with one leg, then reach down towards the front foot with both hands, and back up again. Experiment with a bent knee and straight leg to see where you feel it most. Repeat in a walking motion.

Calf raises

Standing with feet hip-width apart, raise your heels until you feel your calves engage. Use a chair or doorframe for support if needed.

  • 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