A member of the Information Systems Audit and Control Association, Monica Devino serves as a workday senior business consultant with IBM Global Business Services, where she helps clients establish improved financial management and human resource capabilities. In addition to her professional pursuits, Monica Devino is an avid runner.
It's important to properly stretch before running, regardless of the distance you plan to run. Below are three essential stretches that can help you avoid injury:
1. Hamstring sweep. Begin by taking a small stride forward while keeping your heel planted on the ground. Keeping your front leg straight, bend your back knee, sweep your hands toward the ground, and hold a position as if about to sit down in a chair. Perform this stretch at least three times before running.
2. Leg swings. While maintaining your balance, swing one leg across your body as far as possible on both sides for roughly 15 to 20 seconds. Repeat the motion with your other leg without rotating the trunk or pelvis.
3. Walking lunges. This effective stretch not only utilizes the major muscle groups involved with running, but also simulates the motion of running. Stand with your feet shoulder-width apart and take one long step forward with one foot until your front knee is bent at a 90-degree angle and your back knee is almost touching the ground. Repeat the motion with your other leg, and continue for at least 10 lunges.
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