The runner’s stretch is an active mobility drill for the hips and hamstrings. Several variations increase intensity and work towards the front split with a main focus on the hamstring of the front leg.
Static:
- Keep the back leg vertical and sit tall to being
- Hinge forward generating anterior pelvic tilt at the hip to your furthest range, then fold forward
- Keep tension in the front leg by squeezing the quad and flexing the toes back towards the face
- Equally hold your body up with your hands as well as your front leg to build strength in the stretched tissues
- If you can’t reach the ground with anterior tilt then use risers for your hands to assist
Slides:
- Start in the runner’s stretch position and slide forward using your leg strength to control the movement both directions
- Focus to push and pull through the hips and maintain powerful tension in the quad and flexed foot
- Work carefully and do not overreach. It is easy to do too much.
- Use risers under hands as needed to assist the position
