The Best Stretches for Runners
By Alexandra Andersson, D.C.
Get the Most Out of Your Stretching
The stretches showcased in this article are aimed at addressing some of the most common areas of tightness for runners. However, the stretches that will be most beneficial to your body will depend on your specific needs. We highly recommend exploring the different stretches and choosing which ones you need to focus on based on your personal needs.
Whether you are stretching to improve your running or to avoid pain and injury, we have to remember that active results require active inputs. So rather than staying still at the point where we begin to feel a stretch, we are going to find our point of tension and then ask our body to actively work in that position. This will yield much quicker, stronger, and longer-lasting results.
Stretches vs. Warm Ups
It is important to realize that when you incorporate static stretching into your routine, you are telling your brain to tolerate the increased tension in your muscles. When this occurs, the muscle is not actually getting longer; it is relaxing.
Prior to a run, we don’t want to relax our muscles; we want to activate them. So if you’re looking for a quick warm-up to do before running, check out our favorite warm-up for runners.
Stretches for Runners
Half Kneeling Hip Flexor Stretch
- Use plenty of cushion under your knee to prevent discomfort.
- Move into a half kneeling position.
- Position your back knee directly under your hip.
- Align your back foot with the knee or wider (this will intensify the stretch).
- Place your front heel directly under your front knee and press your foot into the ground to improve balance.
- Keep your torso nice and tall.
- Tilt your pelvis under and you should start feeling the stretch.
To intensify the stretch:
- Move your lower leg out from your body.
- Stretch your fingertips up to the sky.
- Gently side bend away from the stretch.
- Rotate towards the side of the stretch while side bending.
Calf Stretch
- Face your body toward a box, step or wall.
- Place the ball of one foot against the wall.
- Gently lean your body forward to begin feeling the stretch in your calf.
- Think of pulling your toes back off the wall toward your shin to extend and intensify the stretch.
- Hold for 10 seconds and release.
- Repeat on the other side.
Pigeon Stretch
- Begin on all fours.
- Bend your left knee and bring your left leg to rest in front of you.
- Stretch your right leg straight out behind you.
- Hinge from the hips, thinking of lifting your tailbone toward the ceiling.
- Emphasize a proud chest and hold the stretch.
- Repeat on the other side.
Windmill Stretch
- Begin with a wide stance, knees slightly bent, and chest up high.
- Push your hips back and lean forward from your hips.
- Extend your spine forward.
- Keep pushing your toes to the ground while your weight transfers back.
- Reach your hands to the ground in soft fists.
- Push your hips back and walk your hands forward a few inches.
- Keep the weight on your heels and knees slightly bent.
- You should feel an intense stretch through your hamstrings.
- Keep the right fist on the ground.
- Bring the left arm up so that your fingers are pointing to the sky.
- Make sure you are rotating from the hips and shoulders.
- Press your right toe into the ground to intensify the stretch in your right inner thigh.
- Repeat multiple windmill rotations with both arms.