One of the keys to improving running performance is consistency of training. 

So what can you be doing to keep you pounding the pavement for longer? Injury prevention and and improving running efficiency is key.

​We have created a list of stretches, trigger points and foam rolling exercises specific to help you perform at your best in running. ​

Did you know? 

If you are looking to do a 5km run without injury the aim is to be able to get to 25 good quality single leg calf raises without stopping.

​​ How would you go right now? ​

Tiggering & Stretching Overview

Obviously there are a whole heap of stretches and triggers below to choose from. So how do you pick which ones you need? At Just Knead It one of our friendly team we can help you  create a stretch and trigger program to help you target the areas that you need to help you improve and prevent injury. If you are unable to book in to see us we recommend aiming to get through all of the ones below in a week. 

Break your triggering and self massage sessions down into 10 - 15min blocks. Pick 3 of these exercises to perform and do them really well. Often people we not spend enough time stretching and foam rolling to create long lasting changes in the muscle. To do this you need to be spending at least 90 seconds per muscle group. 

Weekly Stretching & Triggering Program for Runners 
​

Below we have created you a basic weekly stretching and triggering program. It is split into 3 days and targets the muscles that are involved in running. There are some double ups because we find some muscles tighten up more than others and are essential to keep loose for running. 

The ultimate goal is to stretch/ trigger/ activate/ strengthen during each session. However we take the philosophy that if you are currently doing no self care - something is better than nothing! Once you start to get into the habit of doing triggering and stressing we can tweak the routine and incorporate a more targeted approach to your self massage and maintenance program. 
​
DAY 1

Trigger Gluts
Foam Roller Tib Ant 
​Foam Roller Calf
DAY 2

Trigger Hamstrings 
Foam Roller Adductors 
​Foam Roller Quads
DAY 3

Stretch Psoas 
​Trigger Gluts 
​Trigger Lateral Quads
Glut Triggering
  • Sit with your hands behind you, 1 leg bent, your feet out in front of you,
  • Rotate your pelvis slightly towards the side you are triggering.
  • Sit on ball on the fleshy part between the top of your pelvis and your hip,  Gently lean in and move around until you find a spot that particular hurt.
  • Hold until you feel a change and move to another spot. 1 - 2 mins
Tibialis Anterior  Foam Roller 
  • One foot off the roller, one shin on the roller
  • Gently lean in pressing your shin further into the foam roller
  • Slowly roll up and down the length of your shin to hit the entire muscle. 
  • Alternatively flex and straighten your foot to pull the muscle underneath you. 
​Duration 1 - 2 mins
Foam Rolling for your Calf
  • Sitting on the ground with your palms behind you.
  1. Start with long glides up and down from your ankle to the back of your knee
  2. Roll your foot in and out to hit all those really tight, thick lumpy area
  3. Small pumps one your ankle (turning your foot in an out so you get both sides
  4. Small pumps on the top ⅓ of your calf to hit your 'gastrocs' one of the large muscles that help with running. 
Hamstrings Triggers
  • Sitting on a chair or on the floor, place a ball underneath your hamstring. Find the spots that hurt and lean in. 
  • If you feel numbness or pins and needles change the position of the ball
  • If using the chair try bending and straightening the knee with the ball on the hamstrings
Long Adductor Stretch
  • Sitting down 
  • Legs out in front of you
  • Lean in until you feel a stretch on the inside of your legs
  • Hold for 30secs, take the pressure off and lean in a little further. Repeat 3 times. 
Foam Roller Adductors
  • Position yourself on the ground and on your side with one leg extended down and the other leg flexed out in front of you.
  • Place the roller underneath your leg and position it so that it can roll towards your knee.
  • Begin with the roller as close to your hip as possible and begin to apply pressure while moving the roller further towards your knee.
Duration 1 - 2 mins
Psoas Stretch
  • Two hands on the ground, one foot behind,  hip extended as far as possible.
  • Push hips forward and towards ground
Quad Foam Roller
​Knee/foot parallel with the foam roller. Take the weight on the forearms and knee & foot.
  • Long glides up & down the muscles of the front of the leg  turning the foot in and out  to get inside and outside of the leg.
  • Small pulses over anywhere that feels particularly tight or lumpy.
Trigger Lateral Quads 
Against a wall.
  • Place ball between the side of your quad muscle. (Front of your upper leg)  and the wall. Gently lean in until you hit a 5/6 our of 10 pain threshold
  • Adjust the ball to a few different spots down the side of the muscle
Lying on the floor:
  • Place the ball between your upper leg muscle (quad) and the floor
  • Gently press into the floor through the ball until you hit a 5/6 our of 10 pain threshold
  • Adjust the ball to a few different spots down the side of the muscle