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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?
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!
The BCC Team