When stretching for running, the major muscle groups are: the lower back and lower body; the front and rear thighs; hip rotators; buttocks; and calves. Our SportStretch™ Running targets these specific muscle groups to help you lengthen your stride, increase your speed and move more efficiently.

Stretching plays a critical role in maintaining flexible, healthy muscles. Flexible muscles can make the difference not only in your sport performance, but how your body feels when you're through and how quickly you're ready to go again.

Use our SportStretch™ Running Program at least 2 to 3 days a week, on the days you workout. SportStretch™ Running will take approx. 10 min. If you have any questions about your physical condition, please consult your physician before starting any stretching program. The SportStretch™ products should be used as demonstrated in this pocket guide, on the SportStretch™ CD and SportStretch™ web site, and should not be used for any other purpose.

Running Program

1 Lower Back Release

2 Bent Knee Lift

3 Straight Leg Lift

4 Up and Over

5 Horizontal Hip Opener

6 Shin Pulls

7 Forward Reach

1 Lower Back Release
Concentrating on the lower back, this stretch relieves tightness associated with the pounding of running.
Lie face-up, both knees bent and feet flat. Place the rope around the ball of one foot, criss-cross it over your ankle, then hold both ends of the rope with your opposite hand.
Contract your abdominals so your back is in contact with the ground.
Contract your front thigh and hip flexor to bring your knee toward your chest, stretching buttocks and lower back.
Use the rope and other hand behind your thigh to assist lifting hips off the ground.
Hold for 2 seconds.
Repeat 5 to 10 times on both legs.

2 Bent Knee Lift
Hamstring pulls are common among runners and the Bent Knee Lift helps keep the rear thigh from binding during exercise.
Lie face-up, both knees bent and feet flat. Place the rope around the ball of one foot, criss-cross it over your ankle, then hold both ends of the rope with your opposite hand.
Bring your knee in toward your chest, lining it up with your hip so your thigh is vertical.
Hold the rope with your outside hand, placing other hand on top of thigh to stabilize it.
Contract your front thigh and straighten your knee as much as possible, pressing foot flat to the sky.
Use the rope to assist if hamstrings are tight, without pulling knee closer to you
Hold in this position for 2 seconds, exhale and breathe.
Repeat 5 to l0 times on both legs.

3 Straight Leg Lift
Our Straight Leg Lift also stretches your hamstring. To prevent injury, it is crucial for runners to keep their hamstrings supple and limber.
Lie face-up, both knees bent and feet flat. Place the rope around the ball of one foot, criss-cross it over your ankle, then hold both ends of the rope with your opposite hand.
Loop the rope around your foot, then straighten your leg along the floor, keeping the other knee bent and foot flat.
Hold both ends of the rope in your outside hand.
Contract your front thigh muscles and lift your leg up off the floor and toward your chest.
"Walk" your hands up the rope to further assist the stretch.
Hold in this position for 2 seconds, exhale and breathe.
Repeat 5 to 10 times on both legs.

4 Up and Over
Our Up and Over focuses on one of the hip rotator muscles, the piriformis, which can limit range of motion in runners.
Lie face up, both legs straight. Loop the rope around one foot.
Hold the rope with both hands and bring your stretching leg out to the side and away from your body; hold your leg off the ground a few inches.
Straighten your non-working leg on the ground, turning toes slightly inward, then contract your abdominals.
Keeping your stretching leg very straight, contract your inner thighs, front thighs and abdominals to lift your leg vertically in the air.
Transfer both ends of the rope to your inside hand, and extend your opposite arm along the floor at shoulder height.
Bring your leg straight down toward the ground until your hip begins to roll up.
Hold in this position for 2 seconds, exhale and breathe.
Repeat 5 to l0 times on both legs.

5 Horizontal Hip Opener
This Horozontal Hip Opener will loosen the quadriceps, hip flexors and “open up” your stride for more efficient running movement.
Lie on your side so your stretching leg is on top.
Loop the rope around top foot.
Hold the rope with your top hand and bend both knees in toward your chest.
Relax your head and neck.
Place your bottom hand on your lower thigh to stabilize the non-stretching leg.
Contract your buttocks and hamstrings and press foot back behind you until you feel the stretch in the front of your hip and thigh.
Use the rope to assist bringing the leg back as far as possible without arching your back.
Hold in this position for 2 seconds exhale and breathe.
Repeat 5 to l0 times on both legs.

6 Shin Pulls
Shin Pulls will help limber your calf muscles, the prominent ball of your calf and the underlying soleus muscle. Tight calfs hinder your speed and style, and must remain limber.
Sit erect with the stretching leg straight, the rope looped around the ball of your foot, toe pointed.
Hold one end of the rope in each hand, back straight.
From your heel, flex your foot back toward your ankle, contracting your shin muscles; keep your leg straight and upper body still.
Hold in this position for 2 seconds.
Repeat 5 to 10 times on both legs.

7 Forward Reach
The Forward Reach is for the muscles that extend your spine. To keep back muscles lengthened and help prevent lower back discomfort often found in runners.
Sit erect, with both legs out in front of you, knees bent and legs separated hips distance apart.
Place the rope on the floor behind your feet.
Inhale, then exhale as you tuck your chin and contract your abominals to round your body forward.
As your hands reach your feet; grasp the rope with both hands on the outside of your feet and continue to gently pull yourself forward.
Hold in this position for 2 seconds, exhale and breathe.
Repeat 5 to 10 times.