Hello! How’s it going? We’re on day 4 of the Stretch Challenge. I hope you’re getting into a habit of stretching at least for a minute or two a day. Keep it up!

We’re still stretching the upper body and today it’s a shoulder stretch. Running requires your entire body to work together and stay healthy if you want to perform at your best. So total body conditioning is very important. We’re making our way down the entire body with these stretches and each one is important.

Day 4: Shoulder Stretch

Shoulder Stretch:  Stand tall and relaxed with your feet shoulder width apart. Extend left arm and bring it towards your right shoulder. Put your right arm underneath left and gently bring it in towards your body. Breathe. Hold for 15-30 seconds.

Repeat with right arm on opposite side. Breathe. Hold for 15-30 seconds.

Repeat as needed.

Stretch AFTER you are warmed up – either after your workout or after a very thorough warm up.

As you’re stretching pay attention to what your body is telling you:

  • where you feel tight, sore or fatigued in certain areas
  • if one side feels different from the other
  • how you feel after a hard run / race
  • how you feel after a rest day
  • flexibility and what you want to improve upon

Bonus Tip: Check your running form today – specifically your upper body. Some runners tend to let their shoulders creep up towards their ears while running. This can lead to tight or sore muscles in your neck and shoulders. Try to relax your head, neck and shoulders. If you tend to tense up while running stop for a second, walk and shake it out. Or you can drop your arms to your sides and shake them a bit while running then bring them back to your sides with relaxed form.


It’s only a minute a day most days – so NO EXCUSES. Show up everyday.


Follow the Run Eat Repeat Facebook Page and Run Eat Repeat Instagram for a LIVE video check in.

Leave a comment with your workout for today on the Run Report – a daily check in I post everyday on Instagram



Always consult with your doctor before starting a new diet or exercise program. Stop if there is any pain. Be smart, safe and kind to your body.


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Get the 21 Day Stretch Challenge Calendar here!

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