6 Must Do Stretches For Marathon Runners

6 Must Do Stretches For Marathon Runners

6 Must Do Stretches For Marathon Runners

This post is sponsored by Biochem.

It’s been almost two month since I ran my first marathon. Wow. I still don’t totally believe that I actually ran a marathon. For a girl who could barely finish a couple laps around the track in high school, it’s wild concept. I’ve learned a lot of things over the course of training for a marathon. One of the biggest being the importance of stretching.

Whether you’re an experienced runner, a newbie, barely considering the idea or are active in any matter of sorts, I cannot emphasize the importance of stretching ENOUGH. And that’s coming from someone who HATES stretching. Like seriously, it can feel like such a bore. A waste of time. Like what’s reaching towards your toes really going to do? A LOT. No joke. Stretching is quite possibly one of the most important things we can do for our bodies.

Every time we work out we strain our muscles and the only way to truly help them recover so that they can grow into their full potential is by stretching. Which is why, I too am still working on practicing what I preach because in all honesty, I didn’t stretch like I should have while training for the marathon and I’m experiencing the fallout of that. Yeah. The truth is... I’m a bit broken at the moment...

Basically I have ‘patellofemoral pain syndrome’ aka ‘runner’s knee’...which means the cartilage under the kneecap is damaged due to injury or overuse. Yikes! Right!

Which is why it is so important to STRETCH! Now this isn’t about my current bum knee. This is about my COMEBACK! You see I already have my eyes set on at least 2 more marathons this year & the only way I’m going to be able to cross that finish line in a couple of months is if I strengthen, stretch and make sure my body is in optimal shape.

Now another thing that is also vitally important for my comeback in repairing my muscles is my making sure I am consuming the right amount of protein. Biochem’s line of dual-action protein powders, is designed to fuel your body with the nutrients it needs as you live your best life. Who doesn’t want to live their best life? Like seriously? That is my current goal in life! It is to simply live my best life.

Better yet, Biochem’s product line has recently expanded to include a vegan Plant+ line that includes non-GMO ingredients that offer only the best in both flavor and quality, plus they are certified gluten-free. THANK YOU! Cause your girl has tummy issues and Biochem’s Plant+ line is godsend.

Truly, the two biggest things that have assisted the most in my recovery and prep for my next marathon have been stretching and making sure I’m fueling my body with enough protein. Using emerging technologies, Biochem has created a Plant-based protein unlike the rest. It’s grown from 3 unique plant sources and include 20g of protein per serving. It’s also important to note that it includes a complete amino asset profile.

My two favorites are 100% Plant Protein Mood Vanilla Flavor, which includes ingredients known to diminish occasional tension, stress and tiredness, supporting a positive mood and 100% Plant Protein Flex Vanilla Flavor, which supports flexible joints and bone and joint health and includes ingredients clinically shown to reduce knee discomfort post-exercise. AKA FLEX is life because I’m all about making sure my body is fueled with things that support my recovery!

My fav way to enjoy Flex is in a smoothie!

Now for the stretching. Whether you have knee pain or are being a ‘smart cookie’ and want to make sure that your body is FLEXible. You want to strengthen muscles to improve alignment. I highly recommend doing these simple & easy 10 minute stretch at least once a day! I promise your body will thank you later!

Stretches Figure 4

Figure 4 stretch is amazing for your hips! Simply lie on your back. Cross your right foot over your left quad and bend your left knee. Hold the back of your left leg and pull it towards your chest. Hold this pose for 30 seconds, then switch sides. Repeat twice.


The bridge stretch is the queen of glute stretching! Lie on your back with your feet flat against the floor and your knees bent. Lift your hips off of the ground until your body forms a straight line. Hold this position for three seconds, then lower yourself back down. Repeat 10 times. I suggest adding a resistance band while doing this as it will stop you from dipping your knees inward as you should maintain tension in the resistance band.


Oh Clams. Lie on your left side with your knees bent at a 45 degree angle. While keeping your feet together, raise your right knee as high as you can. Pause. Then lower your right knee back down. Repeat this 30 times on each side.


Quad stretch time! Place a strap around your ankle and then lie on your stomach. Place the strap in the opposite hand as you bend the knee towards you. Pull the strap until you can feel your muscles stretching. Hold this pose for 30 seconds, then switch sides. Repeat twice.


Now this one is for your hammies. Place a strap around the arch of your foot (closer towards your toes) and then lie down on your back. Raise one leg up, foot flexed. Hold this pose for 30 seconds, then switch sides. Repeat twice.

Straight Leg Raises

Straight leg raises seem so easy, and yet they are so beneficial. Just lie on your back with your left knee bent and your right leg straight. Tighten the muscles in your right leg as you slowly lift it up about a foot. Hold for 3 seconds and then lower it back down. Repeat this 10 times on each side.

There’s nothing as precious as taking care of your body. We only get one! So cherish it. Nourish it. Flex it. Cheers to healthy days!

Follow Biochem on Instagram and Facebook to learn more.

For more detailed product information, please visit the following pages: P+ Mood, P+ Flex

Originally posted on Wanderlust Sam

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