Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

Workouts

Stretching

Why stretch

Stretching has many benefits, but one of the most important aspects is that it can help to prevent injury and soreness brought about by running. In addition warm, stretched out muscles improve performance.

Care should be given when stretching, because if done incorrectly stretching can actually cause injury. Do not bounce because you risk pulling or tearing your muscle. Instead gently and gradually stretch the muscle to the point where you feel tightness and stop there. Then hold the position for 15 to 30 seconds depending on how tight the muscle feels. Typically before a race or hard workout you will hold the stretch longer.

Stretching should be part of your running program both before and after you run. Before running, do a small warmup of 5 minutes or so, then stretched your warmed muscles. This is more effective. After a run a nice easy long stretch helps to prevent lactic acid buildup and makes you less sore then you might be otherwise.

List of Stretches

  • Feet spread and hang (Hamstrings, Back, Calves Shoulders)
  • Foot to Butt (Quads)
  • Calf Stretch(x2) (Downward Dog)
  • Back Stretch (x2) (Cobra)
  • Lunges
  • IT Band Stretch
  • Prayer Stretch
  • Butterfly
  • Sitting Legs Spread Stretch
  • Pretzel
  • Back Hamstring

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