Runners who sit at a desk all day may find themselves becoming less flexible and more likely to get injured. When you sit for 6 to 8 hours a day your muscles adapt to that position. You’ll find over time that your hamstrings are tighter as well as your back and shoulders.  The good news is with a proactive approach you can reduce your risk of injuries. Here are 4 tips to ensure you’ll keep running even when at work!

Stand up

There is a is a big trend for desks that allow you to work standing up and for good reason. But for many of us that’s not an option, so think about your work duties. Do they really require that you sit down the entire time? Perhaps you can stand up while talking on the phone, sorting your mail or stuffing envelopes. You’ll find more opportunities to stand as you begin to look for them.

Go for a walk

During your break time, get up and move around. Take the stairs and use the bathroom on another floor or take walk around the outside of the building. You’ll find this is not only good for your body, but gives you the opportunity to clear you head especially if you have been working on a intense project.

Uncross your legs and sit up straight

Most of us cross our legs at the knee without even realizing it. If you sit like this for hours all day you are over stretching and putting additional pressure on your hip muscles and sciatic nerve. The correct way to sit is with your feet flat on the floor with your knees slightly lower than your hips. If you are short place a stool, box or couple old phone books under your feet. If you are tall sit on a wedge or cushion to raise your body. Keep your chest elevated and your shoulders back and down.

Make your breaks dynamic

Just three to five minutes of dynamic stretching a couple of times throughout the workday will do wonders to give your legs, hips and back a break from sitting. What is dynamic stretching? Dynamic stretching in simplest terms means that you are moving as you stretch. (It’s also a perfect warm up for running or working out.) Here are a few of my favorites:

• Forward and cross body leg swings – Place one hand on you desk for balance and swing each leg forward and backwards for 10-15 reps. Next swing each leg from side to side for 10 reps.
• Knees to chest – While walking alternate lifting your knee to your chest and hugging your shin.
• Lunges with a twist – Alternate stepping forward and twisting your torso to each side.
• Arm circles – Lift your arms out to your side about shoulder height and move them forward in a circular motion for 20 reps. Start with small circles then gradually make bigger circles. Next repeat circling your arms in the opposite direction.

Try these tips for a week and let me know how you feel. Do you have any tips for keeping flexible while working a desk job? If so share in the comments below.