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.
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?
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.
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.
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
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Tibialis Anterior Foam Roller
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Foam Rolling for your Calf
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Hamstrings Triggers
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Long Adductor Stretch
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Foam Roller Adductors
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Psoas Stretch
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Quad Foam Roller
Knee/foot parallel with the foam roller. Take the weight on the forearms and knee & foot.
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Trigger Lateral Quads
Against a wall.
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