The Mumbai Marathon is scheduled for January 17 this year. As part of an ongoing series, fitness expert Leena Mogre shares tips on how to work out your lower body before preparing for a marathon run.
Hello and welcome back. Today I will show you some stretches for the lower body. We start with stretching the hip flexor.
Hip Flexor stretch
Many of us have tight hip flexors, which can result in injuries while working out. The idea is to flex these muscles.
Fold one of your legs at the knee and try to hold it as away from your thigh as possible even as you lean out. Repeat with the other leg.
Quadriceps stretch
If you have a mat, kneel on it and stretch out backwards. Hold your heels with your hands so your shoulders are stretched too.
Hamstring stretch
Put your right leg out and slowly bend the left leg at the knee. With your right leg straight, reach out to your toes with the right hand. Repeat with the other leg too. This will stretch your hamstring muscles. People with tight hamstrings usually suffer from lower back problems. This stretch should help your lower back too.
Calves stretch
This one is pretty simple but you will need a pole or some vertical surface. With your heel touching the ground and the toes touching the pole draw yourself closer to it. This will stretch your calves. Now bend a little so your Soleus muscles or the lower calf muscles get stretched too.
Ankle relaxation
Again, very basic. Simply turn your ankle clockwise first and then counter-clockwise.
Remember that your entire body workout should last for at least 10 minutes. Many of us like to just rush with the stretches, which is not a good thing to do.
Part I: Video: Marathon training with upper body stretches
Video: Satish Bodas
Comment
article