Running + Stretching Plan

When you can’t hit the gym, hit the streets! There are positives to be found with the gym and group fitness classes unavailable. Running is a great way to get outside and enjoy the fresh air and sunshine while sweating and moving your body. Stretching is one of the kindest things you can do for your body. Use this time to try something new— your body will thank you for it.

Here’s a 3-day workout routine combining running and stretching for you to try out:

Monday—

Workout: 20 minute run + 5 30-second strides

Stretches: hip opening stretches

For today’s workout, you will run for 20 minutes at an easy, conversational pace— this means you are exerting effort but could still carry on a conversation. When you finish, find a stretch of road/trail/grass long enough to stride for 30 seconds. Using a watch or the timer app on your phone, set a timer for 30 seconds and stride. A stride is a long, powerful run. It’s not a sprint, but rather a close-to-full-effort but form-focused run.

When first starting a running routine, your hips may be the first thing to feel the effects— creating space within your hips will help you tremendously. To stretch today, go through low lunge, half pigeon, and butterfly poses.

In low lunge, bring one leg forward to a 90 degree angle and sink into your hips as far as you can without compromising the 90 degree angle. As you lunge forward, you will be opening your hip flexor.

For half pigeon, bring your knee to the inside of your wrist and flex your foot, stretching your back leg long behind you. As you hinge from your hips, you will be lengthening your IT band and opening your hip.

For butterfly pose, bring your feet to touch and your knees out wide. As you gently press your knees toward the ground, you will be opening your inner groin muscles and relaxing your body.

Wednesday—

Workout: 20 minute run + 5 hill sprints

Stretches: glute stretches

  • Big toe pose
  • Happy baby pose
  • Fire log pose (both sides)

For today’s workout, you will run 20 minutes at an easy, conversational pace (see Monday’s workout for explanation of this pace). When you finish, find an area of elevation— any grade of elevation will work! You are going to sprint up the hill as quickly as you can, jog back down to catch your breath, and repeat 5 times. This will increase stamina immensely, as well as build your glute and hamstring muscles. 

Since hill work recruits your glutes to do most of the work, it’ll be good to stretch them out so you can get back on the road by Friday.

For big toe pose, fold forward and grab your big toes with your first two fingers. Bend your elbows and knees and use your arms to pull your torso closer to your thighs. This pose will lengthen the back side of your body and the compression of your fingers to your toes with bent knees will let your glutes release.

For happy baby pose, come to lying on your back with your knees stacked over your hips. Reach for the inner arches of your feet, kicking your hands into your feet and equally pulling down on your feet with your hands. Happy baby pose creates compression and releases the back of your legs, as well as massaging your lower spine.

For fire log pose, come to a seat and cross one shin over the over, aligning knees and ankles. Gently lean forward and feel the stretch and opening in the hips and groins.

Friday—

Workout: 30-40 minute run + 3 strides

Stretches: combine hip + glute stretches

For today’s workout, you are going to run a little longer. 10 minutes more may seem like a lot, but it’s really not! The funny thing about second winds is that most people never go long enough on their first wind to realize they have a second one. Keep the easy, conversational pace and take it a little longer today. When you’re done, crank out 3 powerful 30 second strides. 

Afterwards, since you exerted more effort today, combine the stretches from Monday & Wednesday for a longer stretching session.

 

Thank yourself for a good week of sweating and creating space in your muscles! You are better for having done it.