Our trainers, Megs and Soph spend a lot of time training, so it’s important they have the right stretches to protect their bodies, particularly after training.

Below are some tips from Soph on why this is important, and what to do.

Why it’s important to warm-down after a training session:

My first reason is that is helps reduce your muscles from becoming sorer and stiffer in the hours or days following training.

By moving through a full range of motion post-exercise, you reduce the risk of muscle and joint adhesions and stiffness, which otherwise can degrade our ability to move later on. For example; have you ever woken up the day after your first run and not been able to move let alone sit on the toilet… yeah been there done that and do not recommend it, team – cool down!

Secondly, it helps you to literally unwind and begin the recovery process and relaxes your entire mind and body simultaneously. Breathe deeply because your muscles need oxygen to relax. I find the exhale an easier way to get deeper into a stretch.

Tip: when you stretch only stretch until you feel a gentle pull, not until you feel pain.

The Stretches:

HIP FLEXORS = LUNGE
• From standing, take a big step forward with right leg and bend knee at a 90-degree angle, knee stacked directly over ankle.
• Drop the left knee to the ground gently and the left foot going straight back pressing the foot and big toe into the ground this will switch on the hip flexors and potentially the quad depending on tightness levels.
• Think about tucking your tail bone under and gently guiding your hips forward, again targeting your hip flexors.
• hold for 30seconds and repeat on each side 2x.

CALF + HAMSTRING STRETCH = DOWNWARD DOG
• Go into Downward Dog by lifting your hips and butt high into the air and spread your hands and fingers wide then straighten your arms and shoulders back towards your knees.
• Then straighten your legs as much as possible pressing your heel towards the ground.
• Keep your head in line with your body and look back toward your feet to avoid straining your neck.
• Lift one heel off the ground and bend your knee while keeping the other heel planted and leg straight. Walking out on the spot gently targets each calf muscle individually. You might find one side stretchier than the other.
• Continue alternating feet in this marching motion for 30 seconds, making sure to really press the heel down each time to stretch out the hamstring. finish with both legs straight and take 3 deep breaths in and out through the nose.

QUADS
• Take a lunge step forward with your right leg.
• Put your left knee on the floor.
• Push your hips forward and pull your left foot to your bottom.
• Make sure to engage your core and open your chest.
• hold for 30 seconds each side. Often I hold onto a bench, chair or someone else to help with balance.

GLUTES (BUTT) = PIGEON POSE
• Bend your right knee, letting it drop off to the right and crossing your leg underneath your upper body. Extend your left leg straight behind you as much as you can.
• Lean your body all the way over your right leg, resting your forearms on the ground stacking your hands in fists to rest your forehead on or if you can extend your arms long and rest your forehead on the ground.
• Try to keep your hips square with the ground, pressing them into the ground to deepen the stretch, this will target your big glute muscle.
• Hold for 30 seconds or more. I often repeat this stretch twice on each leg.

If you haven’t yet, be sure to download your tailored training plan here, and sign up for the race here.