Routine pre-run and post-run stretching: YouTube playlist
Click here to see the complete playlist with videos demonstrating the suggested pre and post run stretching routines. You can start with the simple pre-run and post-run stretches at the beginning of the training season and add the advanced stretches later in the season.
Stretching Clinic
"Correctly warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance" -Mayo Clinic
The slides below are from the TeamAIDAsha stretching clinic on June 29th, 2019. These slides cover our recommended stretches for dynamic warm ups before the run, cool down after the run, strengthening exercises to improve your running performance and reduce the chance of injuries.
Pratibha Golecha graduated in 2011 with a Bachelor’s of Physical Therapy in India and completed a Masters in Sports Injury Management in 2014 from the United Kingdom. Since 2011, she has worked in various outpatient settings in India treating orthopedic, sports and neurological conditions. She incorporates a variety of techniques including Mulligan / Manual Therapy, ART (Active Release Technique), and Kinesiotaping to treat patients with evidence-based approach creating individualized treatment plans. Pratibha also became a Certified Mulligan Practitioner (CMP) in 2015. She has been associated with Yuwa soccer team for underprivileged girls and has also conducted ergonomic training for corporate employees. When not treating patients, she enjoys outdoor activities, travel, food and reading.
The slides below are from the TeamAIDAsha stretching clinic on June 29th, 2019. These slides cover our recommended stretches for dynamic warm ups before the run, cool down after the run, strengthening exercises to improve your running performance and reduce the chance of injuries.
Pratibha Golecha graduated in 2011 with a Bachelor’s of Physical Therapy in India and completed a Masters in Sports Injury Management in 2014 from the United Kingdom. Since 2011, she has worked in various outpatient settings in India treating orthopedic, sports and neurological conditions. She incorporates a variety of techniques including Mulligan / Manual Therapy, ART (Active Release Technique), and Kinesiotaping to treat patients with evidence-based approach creating individualized treatment plans. Pratibha also became a Certified Mulligan Practitioner (CMP) in 2015. She has been associated with Yuwa soccer team for underprivileged girls and has also conducted ergonomic training for corporate employees. When not treating patients, she enjoys outdoor activities, travel, food and reading.
Strengthening exercises
Training for a marathon or half-marathon is a challenging physical activity. TeamAIDAsha training program is designed to be a slow, structured ramp up over an extended period of time (about six months, instead of the common four-month training programs). The extended training season allows beginner runners to safely adapt their bodies to long distance running and also has built-in recovery times from aches, pains and common running injuries. The slides below show how to prevent such aches, pains and common running injuries. TeamAIDAsha program has helped hundreds of beginner runners complete their first marathons successfully. Please feel free to contact us anytime if you have any questions. We hope to see you at the trails!