Quick question: Can you see what's wrong with the running technique of the runner in the picture above?

​Dear RUNNERS,

It has been so exciting that getting more and more marathon / Iron man / Power man events being organised in Malaysia.

BUT,

How would you know that you are warming up your body correctly before & after the game?

Do you know why, why, why it is so, so, so important to stretch your muscles before and after the run? What will happen in long term if you do not stretch after games? 

Contact us if you would like to know more, exclusively about your own runner's body...

          Deep Hip Flexor (Psoas) & Upper Thigh stretch

Position like the picture, lean your body forward.
You should feel gentle stretch at upper right thigh.
Hold for 10secs, or more. 
​
Then repeat with another leg. Put a towel under the knee for better cushioning.
        Quadricep / Thigh strech

Position like the picture, pull your ankle towards your buttock. You should feel gentle-nice pulling over the front thigh.
Hold for 10 secs, or more. 
​
​Gently draw the knee backward to get more stretch feeling.

Do Not arch your back during this stretching.
**Be aware of your back arch when doing both stretchings. It may trigger some discomfort over the low back.

Calf stretch (2 ways)
​
Do it before cramp happens!!

Standing position agianst Tree / Wall / car, etc

Step a big step forward (non-stretch leg) and bend your front knee forward, should feel good stretch at back calf

​Hold for 10 sec or more
  • Hold against a wall / tree / car for more stability
Standing position

Stand at edge of stairs / kerbs with half of foot, then lower down your heel until you feel gentle stretch at calf.

​Hold for 10 sec or more
  • Can do anytime at ramps or stairs if cramp happens
Last, but not least, relax your back with simple stretches...


Ben's Running Clinic is meant for runners...

To improve running performance?
To recover faster before the next event kicks in?