Stretching offers numerous benefits for runners, but runners should always be careful to warm-up muscles with some warm-up exercises or a brisk walk or jog before stretching. Post-run is a great time to stretch because your muscles will definitely be warmed up. These stretches for runners target particular areas that frequently get tight during and after running.
Make these stretches part of your post-run routine to help improve your flexibility, comfort, and performance. I recommend starting with the bigger muscles (i.e., quads, hamstrings) and finishing with smaller muscle groups (i.e, triceps).
Quad Stretch
Your quadriceps (front thighs) are powerful muscles that work hard when you’re running, so it’s important that you stretch them. Here’s what to do:
1. Stand straight (don’t lean forward), lift the foot of your cramping leg up behind you, and grab your foot with your hand on that side.
2. Pull your heel gently toward your butt, feeling a stretch in your quad.
3. Keep your other leg straight and try to keep your knees as close together as possible.
4. Hold the stretch for 15 to 30 seconds. Release and repeat. Switch legs and repeat steps on the other leg.
Hamstring Stretch
This hurdler hamstring stretch feels great and it’s simple and easy to do. it’s easier on your back than the bending-over stretch. Here’s what to do:
- Sit on the floor with your right leg out straight.
- Bend your left leg at the knee and put the sole of your left foot against your right inner thigh.
- Extend your arms and reach forward over your right leg by bending at the waist as far as you can.
- Hold this position for 10 seconds.
- Repeat with the other leg.
Calf Stretch
Your calf muscles work hard when you’re running, so they’ll need a good stretch when you’re done. Stretching your calves can also help prevent shin splints and plantar fasciitis. Here’s what to do:
1. To begin, stand facing up a flight of stairs or exercise step.
2. Position yourself so that the ball of your foot and your toes are on the edge of the step. You can hold a railing or wall for extra support.
3. Drop the heel of one foot toward the ground, while bending the knee of the opposite leg. You should feel the stretch in the calf of the leg dropping the heel.
4. Hold for 30 to 60 seconds, then repeat with the opposite side.
Low Lunge Stretch
This is a great stretch for your hip flexor muscles, which work hard lifting your legs up during running. Here’s what to do:
1. Step into a lunge position.
2. Keep your toes pointed forward and your upper torso straight. Your back leg should be straight back behind you.
3. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip and the top of your thigh (of your back leg).
4. Hold 30 to 60 seconds, then switch sides.
Butterfly Stretch
This groin stretch, known as the butterfly stretch, stretches the inner thighs and groin area.
1. Sit on the ground. Bend your knees and bring the bottom of your feet together, so that your knees are pointed out to the sides.
2. Wrap your hands around your feet and slowly slide your heels toward your body as far as you comfortably can.
3. Lean forward slowly and press your knees down to the ground. You should feel a light stretch in your inner thighs.
4. If the stretch feels too easy, lean forward more as if to touch your nose to the ground. But be careful not to overdo it.
5. Stay in this position for 30 to 60 seconds. Make sure you don’t bounce during the stretch.
6. Slowly come back to the starting position and repeat the steps one more time.
Hip and Back Stretch
This stretch is great for your hips and lower back. Here’s what to do:
1. Sit on the ground with your legs straight out in front of you.
2. Lift your right leg and cross it over your left leg, which should stay straight.
3. Pull your right leg to your chest and twist the trunk of your body to look over your right shoulder.
4. Hold for 15 to 30 seconds.
5. Change legs and repeat the sequence.
Arms and Abs Stretch
This move is perfect for stretching your arms and obliques, or side abdominals. Here’s what to do:
1. Stand with your feet hip length apart.
2. Stretch your arms above your head, dropping your shoulders away from your ears.
3. Grab your opposite wrist, and lean back as far as you can without hurting your back.
4. Straighten up again and lean to the left and then to the right, to stretch your sides.
Triceps Stretch
You use your upper body when you’re running, so it’s important to stretch your arms when you’ve finished your run. Here’s how to stretch your triceps, the muscles on the back of your upper arm:
1. Bring one of your elbows across your body, towards your opposite shoulder.
2. Use your other hand to bring your elbow closer to your shoulder.
3. Hold for 15 to 30 seconds, then switch sides.
