New (To Me!) Stretches for Runners

I am so happy to be back to training. Not just because it gives me more to blog about, but it just makes me happy and fulfilled.


Last night, I trekked uptown to the New York Junior League to meet up with our marathon team for a fun, social run. I remember about 10 years ago, when I first signed up for a marathon (even though I couldn’t run at all…I don’t recommend that) heading out on a “fun run” with the training group and struggling so much through three miles. It’s so crazy how far I’ve come since then.

Shameless plug to donate to help women and children here:

Jess, who’s been coaching me for the past two years, is also our NYJL run coach, which is a wonderful case of worlds overlapping. She’s the one in the front in the middle.

So over the past few years, I’ve accumulated a bunch of knowledge about running (and even have my coaching certification), but Jess works with runners day in and day out and knows a whole lot. So I loved a few of the stretches she had us do.

She also taught us a great dynamic calf stretch:

AND told us to be doing some dynamic warm-ups/cool-downs ESPECIALLY if you’re running in the morning — which I usually do. She said that could also just be walking for 5 minutes. I usually walk to the end of my block (which is approximately 20 feet) and start, but this morning I took that to mean to walk one block on both the front and back ends of my run.

Today’s run:

2 mile warm-up (I didn’t time it)

6 x 400: I ran this on the West Side Highway path. Thankfully there weren’t too many people out, but interval running on a straight path is always interesting. Splits: 7:15, 7:00 7:11, 7:30, 7:35, 7:30.

Tonight at work, I did one of our Pilates workouts. My lower back had been pretty tight before but now it + my glutes really hurt.

I’m going to Epsom salt + Arnica it and hope for the best.

Do you have any fave lower back stretches/ways to relieve lower back pain?

Also, if you are familiar with the Hamptons, do you know of any good running routes around Amagansett/East Hampton? I have 12 miles to cover Friday out there. I’m excited but wondering if there’s any more interesting route than just up and down 27…which is interesting in and of itself! 


9 comments on “New (To Me!) Stretches for Runners


    These stretches look glorious! I’m going to try them at my desk today because my calves are tiiiiight after some serious speed work yesterday (and by serious, I mean I did some speed work 😉 ). I’m a big fan of pigeon pose for stretching out my back!

  2. Sam

    Ooh, I’d definitely avoid 27 – trafficy and in direct sun for most of it. If you can, I’d hit South of the Highway in EH for the best roads and views. Start somewhere around Georgica Road and wind your way to Lily Pond, Lily Pond to Ocean Ave to James Lane, then take Dunemere out to Further Lane. Further Lane can take you all the way to Amagansett, where you can connect with Bluff Road and just keep going if you want. That road eventually crosses 27 and goes through lots of shady quiet farm roads, and will drop you off on Montauk Highway around Lunch (not too far from Cyril’s if you need a BBC to celebrate the 12!). It sounds complicated, but you’re essentially paralleling 27 on beautiful roads, and can pop off at any of the beaches you’ll run by for a break.

    Also Gubbins has great maps/routes, right in downtown EH.

  3. Mary Beth Black

    Following along the comments for Hamptons running recommendations. Ran 27 out and back last weekend for 9 miles and it was fine but boring and super sunny. I have 12 miles on the calendar next Saturday when I am out there.

  4. Alison

    Two years and astounding results, Jess is definitely a great coach! Thanks for sharing us the standing hip flexor stretch. I will surely try it next time. 🙂 Oops I can even hear my muscles asking for some stretches now. Haha!


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