Fitness Articles

6 Stretches Every Runner Should Do

How to Properly Stretch After You Run

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Stretching is an important component of any fitness routine. Although it can be tempting to finish a run and skip the stretches, you know better. Stretching has many benefits, including increased range of motion and improved muscular coordination. Research shows that flexible muscles also recover more quickly because they are more receptive to glycogen replacement, which will fuel your next run. Ever better: Your flexibility routine doesn't have to take a lot of time. Just five or 10 minutes is all you need at the end of your workout.

While any full-body stretching routine will do, there are some specific stretches that can help improve your running performance and prevent the aches and pains runners commonly experience.

Because running, while good for you in many ways, does put stress on your body—especially the lower limbs and joints—the following stretches target the muscles runners use most. Follow the short routine below if time is lacking, or ideally, add these running-specific stretches to your current flexibility training program, which should also include some general upper body and core stretches, too.

General Stretching Guidelines for Runners
The most important thing to remember is to only stretch warm muscles. SparkPeople's fitness experts recommend stretching after you workout; this is when your muscles are warmest and your joints are lubricated, and therefore primed to stretch. While it's OK to stretch after your warm-up (but before your run), doing so might actually interrupt or negate the warm-up process, which is more likely to result in injury or problems. Unless specified, breathe deeply and hold each stretch for 15-30 seconds. Then repeat on opposite side (if applicable). Perform each stretch once or twice, stretching only to the edge of discomfort—between a 5 and 7 on a scale of 1-10.

6 Important Stretches for Runners
Print Photos and Instructions for This Stretching Routine
Hamstrings Stretch
Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try this lying hamstring stretch, which keeps the spine neutral whereas basic toe touches (forward bends) do not, thereby reducing risk of low back pain.

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, keeping your left leg extended on the floor.Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards your gently while keeping both hips on the floor. Breathe deeply and hold for 10-30 seconds. Repeat on opposite side. To reduce the intensity of this stretch, bend the knee of the stretching leg.

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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.

Member Comments

  • Loved your blog. I am afraid I am guilty of not stretching enough. - 5/23/2016 7:53:09 AM
  • These are actually good to do for anybody to maintain their functional flexibility, - 5/22/2016 10:29:56 PM
  • Nice alternative to the tortuous rolling on foam roller for the IT band. Thank you. I just find the foam roller extremely painful. - 4/24/2016 10:05:39 AM
    I love all of these ideas... I'm so horrible about stretching. I'm definitely going to give some of these a try! http://www.allabo - 4/20/2016 4:45:42 PM
  • Great info! I am just beginning to run. These will help me out. - 7/29/2014 9:30:51 PM
  • LOVE all these stretches...when I 1st started running I didn't believe in stretches, then, I got hurt. My hips were hurting bad, I couldn't walk a step without my hips hurting. Went to the dr, recommended to see a physical therapist and all the stretches you see here are the same stretches I got recommended to do by my PT.
    Great job posting! - 7/22/2014 2:14:55 PM
  • I really like the piriformis stretches. It's the only stretch that helps my pirifomis syndrome. - 7/28/2013 9:47:25 AM
  • I was told in Health & Fitness class in college that you should do the stretches after you warm up and doing some of these at the end of your workout could cause injuries I would be careful about what you do after your workout. - 7/16/2013 7:21:19 PM
  • Love it - 6/24/2013 3:56:52 PM
  • I am going to try the hip stretch - never heard of it before but it sounds like it might really help! - 1/28/2013 2:31:40 PM
  • CLFJR2
    I am going to try these tomorrow for my first run ever. Its a 5 mile Turkey Trot. I will do a run through of these tonight. I am a little anxious about it. - 11/21/2012 6:49:16 PM
  • Best. Stretches. Ever. - 11/21/2012 6:54:47 AM
  • I am planning to become a runner (I think). Thanks for helping me do it safely! - 6/12/2012 9:48:49 AM
  • I started running for the first time last spring, and this article was a real help. I really love the feeling i get after doing these stretches after a (for me) long run. - 3/3/2012 1:53:21 PM
  • This was the best article for my minor complaints; my sciatic nerve & inner left thigh pain, & lower back pain. I try a few Yoga poses, child's pose, hero rising, up&down dog with a few others that I have practiced.

    The yoga Poses I saved from Sparkpeople were new & effective for me and I am having a time finding my saved Yoga stretches. Well, well, well, these photos w/ instructions work aokaydokey too. I saved them to my collection, I would like to add them, as well as those yoga stretches to a regular routine; at least a once weekly routine. Well, provided my allergies & other stressful ssituations will allow me. Does that make since? Anyway I need to Keep up with these, cause my tail bone aches in real bad weather and sometimes my tailbone aches just to ache, probably from injuries which are numerous. - 6/6/2011 3:49:50 AM

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