The Hour

With runners across Scotland waking up with sore limbs, it marks an end to this year’s Bank of Scotland Great Scottish Run.

This is a perfect time to recover and relax; stretching and flexibility are extremely important post race. and help ease those aching muscles.

Fitness expert Stella Bartram provides some essential stretches to help ease those aching muscles.

Lunge and reach
The lunge and reach is ideal for stretching the legs. With your toes pointing forward, stretch nice and wide onto one foot with one leg bent and the other straight. Then touch your toes, holding the stretch for three to five seconds, then move to the other side.

Single leg crossover squat
A great stretch for stretching out your hip flexes is the single left crossover squat. Begin by standing on one leg, place the foot from the other leg onto and sink into the squat position. Hold for three to five seconds and change sides.

Double hamstring stretch
This double hamstring stretch also targets the hip flexes. Start by standing with your legs shoulder width apart, bend down to touch your toes and then drop your hips down towards the front. Touch your toes again before finally resting by standing tall.

Lunge and twist
Stella recommends the lunge and twist as it’s: “a great one for the legs and the torso.” With one foot lunge behind so your foot is out to the back then twist the torso towards your foot. Step together, lunge out with the opposite foot and twist the torso towards the opposite foot.

Perform each stretch four or five times for great results.

For more information and advice from Stella visit The Hour’s health and fitness section. Also, email your photos to The Hour of the Great Scottish Run to thehour@stv.tv and we’ll feature them in our photo gallery.