How to Stretch for a Cross Country Race

Stretching for racing

• 1

  The best way to start stretching is to make stretching a part of your conditioning program. Warm up, stretch lightly, complete your workout, cool down and then spend five to 15 minutes stretching your whole body.

• 2

  On race day, focus on stretching your legs. Stretch your hamstrings, your quadriceps and your calves. To stretch your hamstrings, sit on the ground, place your feet 6 to 12 inches apart and stretch toward your toes. To stretch your quadriceps, stand near a wall; flexing at the right knee, lift your right heel toward your buttocks. Grasp your ankle with your right hand and pull it closer to your rear. You should feel the stretch on the front side of your leg. To stretch your calves, you can either place your heel close to a wall and the ball of your foot on the wall and lean to the wall, or you can sit on the ground (as in the hamstring stretch) and reach out and pull your toes toward you. Hold all stretches for 10 to 20 seconds, then switch to the other side. Lightly massage any tight muscles while you are stretching.

• 3

  You will want to stretch your arms, shoulders and neck, because they could be tight from nerves. The best way to stretch your neck (trapezius muscles) is to look straight ahead and place your right hand on the top or toward the left side of your head. Pull your head gently to the right and hold for 10 to 20 seconds. Repeat on your left side. To stretch your shoulders, grasp your left wrist with your right hand. Straighten your left arm, then gently pull your left arm across your chest so that your arm is pointing to the right. Hold for 10 to 20 seconds, then switch sides. You can also stretch the back of your arms by putting your right hand above your head. Bending at the elbow, place your hand behind your neck, as if you are patting yourself on the back. Place your left hand on your right elbow and gently pull your right arm to the left. You should feel the stretch on the back of your right arm. Hold for 10 to 20 seconds, then switch arms.

• 4

  Have a partner help you stretch your hamstrings. Your partner can assist you by gently pushing on your back while you do a hamstring stretch. If that is uncomfortable, try having your partner face you and gently pull your arms while you do the stretch.

• 5

  Do not overstretch. Try not to complete each stretch more than once. If you still have a tight muscle, warm up gently for five minutes and try stretching it again.