Best Stretches for Walkers and Runners | Boot Camp Challenge

Best Stretches for Walkers and Runners

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Best Stretches for Walkers and Runners

I know all of you like to run and walk. But do you know what is JUST as important as this cardiovascular training and is often overlooked?

Stretching!

If you want to avoid injury, it is critical to include stretches in your workout routine. Below are the best stretches for walkers and runners.

For each of these stretches, hold the stretch at the mild point of tension for a minimum of 30 seconds; 60 seconds is optimal.

Stretch a minimum of 3x per week. The most optimal time to stretch is immediately following your walk or run.

To download and print out this workout to do on your own time, click here to download this guide for FREE!

1. Lower Back Stretch


Lay on your back. Bring both of your knees towards your chest, and gently hold them. Option: rock side to side to release your lower back.


2. Supine Hamstring Stretch


Lay on your back. Extend one leg into the air. Grab the leg and draw gently into you until you feel the mild point of tension in the back of your leg (hamstring). Hold. Option: using a resistance tube, grab both of the handles, and place your foot in the center of the tube. Gently pull your leg towards your chest.


3. Prone Quadricep Stretch


Lay on your belly. Grab one foot and gently bring it towards your glutes until you feel the mild point of tension in the front part of your thigh (quadricep). Hold.


4. Calf Stretch


Come up to hands and knees on all fours. Take one leg, curl your toes under, shift your weight back until you feel the mild point of tension in the lower leg (calf muscle). Hold

So there you have it! Those are the best stretches for runners and walkers.


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Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!
The BCC Team

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