Leg Stretches for Running a Marathon

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Part of the video series: How to Run a Marathon

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Summary: Stretch to get legs ready to race. Learn some stretches for your leg muscles that are essential to perform before a race in this free online video guide.

Views: 5,868 | Tags: training, running, marathon, cross, country, boston, race, long, distance, leg

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About the Expert

Turner Wright Turner Wright is a competitive distance runner with over 11 years of experience. He has run in everything from the 1600 to the marathon. Most recently he ha... read more

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Video Transcript

Leg Stretches for Running a Marathon

Hi, I’m Turner and I’m here to talk about stretching tips. Whether you’re a first timer or a marathon runner. As far as the muscles in the legs are concerned, quadriceps in the front, hamstrings in the back, calves down here. The three main groups of your legs that you need to focus on. So a simple quadriceps stretch, find some spot on the ground to focus on, keep staring at it, hold this for about 20 seconds or so. Hamstrings are concerned, there are several things there that can stretch several muscles in your body. You can do lunges like this, which will stretch not just your quads but secondary your hamstrings and your calves. Other leg as well. What I’d recommend is this stance right here. I’m sure you’ve all seen it before, just keep your legs fixed spread them apart. Keep them at the same angles as each other and just let the right leg just slide down just like that. This will definitely stretch all the muscles in your body focusing on your gluts primarily but also stretching out your calves and hamstrings. Do the other side. Simplest one for your calves I’d say, reach down and touch your toes. Keep your legs together and go all the way down till you get to the very bottom, depending on how long your torso is. Other people have certain difficulties. You can put your palms flat on the ground or just reach out and touch the very tip like that. But, feet together, straight down. Another thing you can do to stretch all the muscles in your leg. You can do this on the ground as well, I do this standing up. Just take one leg bend at the knee, take it straight up carry with both hands. Hold this for 20 seconds.