Essential Stretches to Incorporate Into Your Running Routine
Stretching is a vital part of any running regimen. Taking time to properly stretch before and after a run can help prevent injuries, improve performance, and aid in recovery. Here are some of the best stretching exercises that every runner should be doing on a regular basis.
Dynamic Stretches Before Runs
Dynamic stretches are active movements that increase range of motion, blood flow, and body temperature. Perform these types of stretches before running to prep your muscles and joints:
Walking Knee Hugs
While standing, bring one knee up to your chest while keeping your foot flexed. Gently hug knee in towards your body. Release back down and repeat on the other side. Do 10 reps per leg.
Walking Leg Cradles
Walk forward while swinging your leg out to the side and grabbing your ankle/foot to cradle it. Bring foot to your glutes and hold for a few seconds. Release back down and repeat on the other side. Do 10 reps per leg.
Walking Quad Stretches
Walk forward while bending one leg back and grabbing your ankle. Gently pull foot towards your glutes to feel a stretch in your quad. Hold for a few seconds then release and switch legs. Do 10 reps per leg.
High Knees
Drive your knees up towards your chest one at a time while walking or jogging lightly. Move quickly with an exaggerated range of motion. Do 20-30 high reps to elevate heart rate.
Butt Kicks
While walking or jogging, kick your heels back towards your glutes while keeping knees bent. Focus on fast, tight kicks to get blood pumping. Do 20-30 reps.
Static Stretches After Runs
Static stretches involve slower sustained positions that lengthen muscles and enhance flexibility. Perform these after your run when muscles are warm and pliable:
Standing Quad Stretch
Stand upright and bend one leg back, grasping your ankle. Gently pull foot towards your glutes until you feel a stretch in your quad. Hold for 30 secs, relax, then repeat on the other leg.
Lying Hamstring Stretch
Lie down with one leg extended and the other knee bent. Lift straight leg up and grab below knee. Gently pull leg toward you until you feel a stretch in the back of thigh. Hold for 30 secs, lower, and switch legs.
Seated Straddle Stretch
Sit on ground with both legs straight out in front of you in a wide V shape. Keeping back straight, walk hands out in front of you while lowering chest towards legs until you feel inner thigh stretch. Hold for 30 secs.
Figure Four Stretch
While standing, cross one leg over so ankle rests on opposite knee in a "4" shape. Bend standing knee slightly until stretch is felt in glutes. Hold for 30 secs then repeat on other side.
Calf Stretch
Step one foot in front of the other near a wall in a staggered stance. Bend front knee and lean hips towards wall while straight leg stretches calf. Hold for 30 secs then switch leg positions.
Key Target Areas to Stretch for Runners
Due to the repetitive motion of running, certain muscle groups tend to tighten more than others. Be sure to incorporate stretches that target these key areas:
Hip Flexors
Hip flexors become shortened from the constant pumping motion during runs. Stretches like the figure four stretch help lengthen these muscles and increase stride.
Hamstrings
Hamstrings are engaged with each running stride to propel you forward. Static hamstring stretches after runs keep these muscles loose and flexible.
Quads
Your quadriceps at the front of the thigh work hard with running. Dynamic quad stretches pre-run help activate these muscles.
Calves
Calves are challenged by the impact of running. Stretches like calf raises against a wall give them an effective post-run lengthening.
Glutes
Your glutes are involved in extending the leg back with each stride. Stretches like the figure four target tight gluteal muscles.
IT Band
The IT band runs down the outside of the thigh and tends to get inflamed with overuse. Foam rolling and stretching help keep this area flexible.
Best Times to Stretch for Runners
While stretching is important anytime, there are two key opportunities runners should especially focus on:
Before Runs
Dynamic stretching before your run preps muscles for action and helps prevent injury. Warm up active joints and increase blood flow with movements like knee hug walks and quad stretches.
After Runs
Follow runs with static stretching when muscles are warm and receptive. Hold stretches like seated straddle and hamstring stretch for 30 seconds to aid recovery.
Proper Technique for Maximum Benefit
To get the most out of your running stretches, be sure to follow proper form:
- Move slowly and smoothly into each stretch - no bouncing!
- Stretch muscles to point of feeling tightness, not pain.
- Hold static stretches for 30-60 seconds allowing muscles to lengthen and relax.
- Remember to breathe deeply during stretches to maximize benefits.
- Stretch regularly 2-3 times per week minimum to improve flexibility.
Complementary Exercises for Runners
While stretching addresses tight muscles, adding complementary strength and stabilization exercises creates complete balance. Try incorporating:
Glute Strengthening
Exercises like glute bridges that strengthen your glutes can help prevent injury and fatigue.
Core Training
A strong core stabilizes your body during runs. Do planks, bicycles, and other ab workouts.
Yoga
Yoga combines flexibility, balance, and controlled breathing. Follow runs with yoga flows for ideal recovery.
Foam Rolling
Foam rolling applies pressure to loosen knots and soothe tight spots. Roll out calves, IT band, quads, and more post-run.
Reduce Pain and Maximize Performance
A properly designed stretching program can help you achieve your running goals with less pain and tighter times. Use this guide to stretch smarter, run stronger, and keep injuries at bay. Your body will thank you!
FAQs
When should I stretch before running?
Aim to stretch before runs after you've done a short warm up walk/jog to elevate your heart rate and body temperature. Dynamic stretching at this point will maximize range of motion and prep muscles.
What happens if I don't stretch after running?
Skipping post-run stretching can allow your muscles to tighten up, limiting range of motion. This also reduces blood flow which can inhibit recovery. Be sure to make time for static stretching after each run.
How long should I hold a stretch?
When doing static stretching after a run, hold each stretch for 30-60 seconds. Go until you feel slight tension, not pain. Breathe deeply to help muscles relax into the stretch.
Can I overstretch?
Yes, stretching too aggressively can cause strains or tears. Move slowly and gently into stretches. Don't "bounce" which can overstretch muscles. Only go to the point of feeling tightness then hold.
What muscle groups do runners need to stretch?
Key areas to focus on include hip flexors, glutes, hamstrings, quads, calves, and the IT band. Target these muscle groups with specific stretches before and after runs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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