running tips

running uphill puts a strain on a different set of muscles from running on level ground. as i learnt from experience in trekking bkt timah, areas to watch out for are the quadriceps, calves and buttocks. to minimise injuries and pains, be sure to do a good stretch (but not overstretch) of these muscles before and after your run.

minimum recommended stretch for uphill running:
let elvis show you how....

quadriceps stretch:
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.



calves stretch:
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.



buttocks & lower back stretch:
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).



another way to minimise quadriceps injuries is to strengthen the quads by doing biking or leg lifts.

information above is taken from www.coolrunning.com. do read the website for a full range of stretching exercises and causes/remedies for running injuries/pains.