I’m a marathon runner and these are the 3 daily stretches that help keep me injury-free

Time is always tight when you’re marathon training, because you suddenly have to fit in a lot more running alongside your usual responsibilities. Add in the fact you’re also more tired than usual, and it’s easy to let things like stretching and strength work fall by the wayside.

The trouble is, you increase your risk of injury if you’re not doing that supportive work. It’s all about finding a balance that works for you, and for me, that means doing things like stretching and strength training in regular but small doses, rather than trying to commit to long sessions.

To that end, there are three stretches I do daily to look after my body during marathon training, and they only take five minutes to do. You can do them straight after your run or later in the day — I often slip them in while making a cup of tea.

Couch stretch

I generally favor dynamic stretches with movement, but this static stretch has been great for easing tightness in my quads and hips, and I always do it to start my quick stretching routine.

The image above shows a free-standing version of the stretch, but I find it easier and more effective to do it against a table, wall, or couch. I aim to hold the stretch for 30-60 seconds on each side.

• Place a cushion on the floor just in front of your couch or wall.
• Put one knee on the cushion and rest your shin against the couch/wall so your foot is pointing upward.
• Step forward with your other foot to get into a lunge position.
• Hold this position and tilt your hips forward slightly to feel the stretch in your upper quads and hips.

The closer your knee is to the couch and the more upright you are, the deeper the stretch. You can make it easier by moving your back knee away from the couch and by leaning forward over your front knee.

Downward-facing dog with pedals

Downward-facing dog is a staple of pretty much any yoga routine and for good reason; it’s fantastic for stretching out the back of your body, including your calves and hamstrings.

I like to do a dynamic version of the move where I pedal my feet to get a deeper stretch in my calves, which are always tight during weeks when I run a lot of miles.

• Start on all fours with your shoulders over your wrists and your hips over your knees.
• Push up into an inverted ‘V’ shape, with your hips towards the ceiling and your head between your arms.
• Pedal by straightening each leg in turn to deepen the stretch in your calf muscle while bending the opposing knee.

I usually do 10 slow, controlled pedals on each side, aiming to get my heels closer to the floor as I work through.

World’s greatest stretch

This stretch lives up to its name by working pretty much the entire body, and I use it to round off my short routine.

• From standing, bend over and walk your hands out until you’re in a high push-up position.
• Bring your left foot forward and place it outside your left hand, keeping your right leg straight.
• The stretch is usually done with the back leg raised, but you can bring your knee to the floor if that feels more accessible.
• Lift your left arm for a twist, then lower your left elbow toward the floor; rotate your torso and stretch your left arm up toward the ceiling again.
• Bring your left arm down and switch sides, including your leading leg.

I do a dynamic version of the move first, rotating my torso five times, holding the stretch for five deep breaths with my arm stretched toward the ceiling, then switching to the other side of my body.

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