How to Stretch for Marathon Training

Video Transcript

"On behalf of Expert Village my name is Barbara Coradin with Energy Fitness in New York City and today I'm going to show you how to train for a marathon. Another very important thing you need to know about for your marathon training is the importance of stretching. I typically like to stretch after the run and basically you want to stretch the major muscle group that you use in running which is the quadriceps, the hamstrings and the calves and get the upper body loose. So typically immediately after the run about 30 seconds right after the run you may just want to just wrap your fingers around your ankle, abs are in, chest is open, back is straight and supporting knee is slightly bent. The bent knee is facing the ground, you are going to relax the hip and you should feel the stretch in the quadriceps so you want to hold for 30 seconds each side stretching the quadriceps immediately after you run. The you always want to alternate sides and you are going to the other side as well after, the knees are slightly bent. For your calf you want to bring your right foot forward, left foot goes back and the ball of your foot, chest is open you should feel the stretch on the opposite calves. "