How to Stretch for Marathon Training

Running a marathon is an exhilarating experience. Proper preparation is essential in order to have a successful marathon run, and part of that preparation includes incorporating stretching into your marathon training. Stretching offers many benefits to runners including reducing the possibility of muscle soreness and injury and it increases efficacy of muscle movement. Try these basic stretches to help get and keep your body in top performance mode.

Instructions

    • 1

      Start with a groin stretch when you are stretching for a marathon. Sit down, spread your legs into a V-shape and then bend your knees and press the soles of your feet together. Gently push your elbows into your knees and lean forward.

    • 2

      Stretch your quadriceps muscles next. Stand up straight, bend your right knee and lift your heel up. Grab your right heel with your right hand. Place your left arm straight out in front of you while you pull up on your right foot with the opposite hand. Repeat on the opposite side.

    • 3

      Stick your left leg out in front of your right leg to start the hamstring stretch. Push your left heel into the ground and raise up your toes. Bend your right knee then slowly bend forward while keeping your left leg straight. Repeat on the opposite side.

    • 4

      Place your left leg in front of your right leg. Next, lean forward while you bend your left leg, making sure to keep your right leg straight with the heel pressed down into the ground. Repeat on the opposite side.

    • 5

      Sit on the ground with your legs out in front of you. Bend your right leg and cross it over your left leg. Put your right elbow on the inside of your right knee. Reach your left arm behind your back with your hand pressed on the floor and twist your torso in that direction. Repeat on the opposite side.