Jogging in Place & Stretching On the Run

Here is another one of my running fitness tips that appeared in the September, 2004 edition of Runner's World magazine, enjoy! Coach Steve :-)

Q: When I have to stop at a stoplight during a run, should I jog in place?

A: Instead of jogging in place, which is a vertical, bouncing rather than the smooth, horizontal forward motion of real running, I recommend one of two options. First, if you don't feel any fatigue or muscle tightness, don't break stride at all. Instead, do a U-turn and jog away from the the intersection, backtracking for about 100 meters before turning around. By the time you return to the stoplight, it should be green. If you are tight or fatigued, however, take advantage of the "down time" by doing some mid-run stretching. Try as much of the following one-minute routine as you can until the light changes.

1. Squat Stretch:

Stand facing a utility pole or signpost, extend your arms, and grasp it waist-high. Now slowly lower your body in a squatting motion until you feel the stretch. Hold it for 20 seconds. This stretches the "core" muscles and can reduce fatigue in your back, hips, neck, lats, shoulders and arms.

2. Calf Stretch:

Stand facing the pole about three feet away. Extend one foot toward the base of the pole and lean toward it, gently holding the pole for balance. Keep the heel of your back foot on the ground. Hold for 10 seconds, then repeat with the other leg. This stretches the calf muscles and Achilles tendon.

3. Hip Flexor/Quad Stretch:

Grasp the pole shoulder-high with your left hand, grab your right foot with your right hand, and pull that foot toward your buttocks. Hold for 10 seconds, then repeat with the other foot. Standing tall targets the lower quadriceps, while leaning your upper body forward a bit emphasizes the hip flexors.