Preserving Your Stride

Avoid contracting the "marathon shuffle."
by: Jim and Phil Wharton

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, August 7, 2008]

We're on a mission to prevent the spread of a condition we call the "marathon shuffle." It's the gait many marathoners develop when their muscles tighten and prevent them from running with their natural stride. Inflexible leg muscles inhibit the forward swing of the leg and the extension of the leg after the foot makes contact with the ground. The more flexible your hamstrings, hips, and quadriceps are, the more power you'll have to propel your body forward, which will make it easier for you to maintain your pace during the final stretch. This routine will increase your flexibility so your stride isn't compromised on race day. Do each of these exercises before and after your training runs.



Hamstring stretch: Lie on your back. Take a rope and place it around your left foot. Lift your left leg as far as you can, aiming your foot toward the ceiling. "Climb" up the rope with your hands. Hold for two seconds, release, and repeat 10 times on each leg.

Pelvic tilt stretch: Lie on your back. Begin with both knees bent and your feet flat on the ground. Place your hands behind your knees and lift your legs toward your chest as far as you can go. Hold for two seconds, then release. Repeat 10 times.

Hip abductor stretch: Lie on your back with both legs straight. Place a rope around your left foot, wrapping it around the outside of the ankle. Extend your leg across your midline, leading with your heel. Hold for two seconds, release, repeat 10 times on each leg.

Quadriceps stretch: Lie in the fetal position. Slide your bottom arm under your bottom leg, and place your hand on your foot. Grasp your top leg's shin with your other hand. Stretch your top leg back. Hold for two seconds, release, repeat 10 times on each leg.