Stretches for Runners: 11 Beneficial Stretches for Runners

Running is a relatively high-impact sport, but stretching can help prevent common injuries like hip or knee pain, also called runner’s knee. To get the most benefit, stretch before and after a run. Performing a dynamic stretching routine before a run can increase the range of motion of your ligaments and warm up your joints and muscles. After a run, cool down with static stretches that can reduce muscle tension and soreness.

Running coaches often recommend performing dynamic stretches, which involve motion, before a run. The following stretches will warm up your muscles and prepare your joints and ligaments for running:

1. 1. Downward dog: A popular yoga pose, downward dog serves as a dynamic stretch to target critical lower-body muscles. To perform downward dog, Start on the floor with your hands shoulder-width apart and shoulders above your wrists. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape. Extend and lengthen your spine, pressing through the palms of the hands and balls of the feet. Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form. Hold your body in position, and breathe deeply. Pedal your feet as you hold this position for a deeper hamstring stretch.
2. 2. Cat-cow pose: Rather than targeting one specific muscle, cat-cow can help stretch your entire upper body, including the back, neck, and forearms. This stretch combines two yoga poses: the cat pose (“marjaryasana” in Sanskrit) and the cow pose (“bitilasana”). Begin on your hands and knees in a tabletop position with a neutral spine. Raise your belly button and round your spine until your chin comes close to your chest. After holding the cat position for a deep inhale, exhale and let your belly drop slowly. Arch your back and raise your head while squeezing your shoulder blades together and lifting your tailbone. Hold the cow pose for a moment before returning to the cat pose.
3. 3. Walking lunges: This bodyweight exercise works multiple muscle groups throughout your lower body, including the hamstrings, quadriceps, glutes, hip flexors, and calves. To perform a walking lunge, place your feet shoulder-width apart with your knees slightly bent, keeping your spine neutral and your hands on your hips. Take a step forward and bend, lowering your hips, knees, and ankles toward the floor until your back knee is an inch or two from the ground (your front knee should be right over your big toe). As you rise from this position, swing your back leg forward to create an anchor point and repeat the bend on the other side so that you walk forward as you lunge.
4. 4. Hand walks: This full-body stretch targets your shoulders, hamstrings, and core muscles. To perform a hand walk, bend over until your hands are flat on the ground. Walk your hands forward until your back is almost flat. Keeping your legs straight, inch your feet towards your hands, then walk your hands forward again. Perform two sets of five reps.
5. 5. Standing trunk rotations: Trunk rotations (or torso twists) help improve balance and body stability by targeting the paraspinal muscle that stabilizes your lower back. To perform this upper body stretch, stand straight with your feet shoulder-width apart, extend your arms out in front of you, and place your hands on top of each other. Gently rotate your torso to each side. Perform two sets of ten reps.
6. 6. Straight leg march: This stretch targets your lower back muscles, hamstrings, and glutes. To perform this lower body stretch, stand straight, raise your left arm to hip level, and lock your knees. Next, lift your right leg, stretching it up to meet your left hand. Repeat using your right arm and left leg. Perform two sets of ten reps per leg.

The best stretches to perform after a run are typically static stretches, which involve holding a position for a set time (usually thirty to ninety seconds). These stretching exercises will help increase blood flow and reduce soreness and tightness in your muscles:

1. 1. Lateral lunges: Lateral lunges target your inner thighs, quads, and glutes. To perform a lateral lunge, stand straight and lower your hips. Take a big step to the side with one leg, bending at the knee, while keeping your other leg straight. Hold for a few seconds before switching to the other leg. Perform two sets of ten reps, and focus on getting a good stretch in your right and left thighs.
2. 2. Butterfly stretches: With the soles of your feet together, form butterfly wings with your bent knees, pulling your heels inward until you feel a stretch in your hips and groin area.
3. 3. Hamstring stretch: Sit on the ground with your legs straight out in front of you. Bring your left leg in so that the foot is touching your right knee. Relax your right leg flat on the ground and bend your body forward slightly until you feel a stretch in the hamstring of the right leg. Switch sides and repeat with the opposite leg.
4. 4. Calf stretch: Stand with your hands up against a wall at shoulder height, and extend your right leg back behind you with the heel of your right foot pressed into the floor. Keep your back straight until you feel a stretch in your calf muscle. Repeat the calf stretch routine with the left leg.
5. 5. Quadriceps stretch: Lie down on your stomach with your hips pressed down into the floor. Reach your right hand back and lift your right leg so that you can grab your right foot. Pull very gently until you feel a stretch in the front section of your thigh. Repeat the quad stretch routine with your left leg.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to recover adequately from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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