Stretching plays a key role in the preparation and recovery of runners. It helps improve mobility, increase muscle flexibility, reduce the risk of injury, and promote recovery after exercise. However, runners often have a love-hate relationship with stretching. Some avoid it because they are already very stiff, while others don’t know which stretches to perform before or after their run.
Here, we provide a list of 10 essential stretches for running, with instructions and details on which areas they target. We’ll also explain when to perform them—before or after a workout.
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Dynamic Stretches (Before a Running Session)
Is it good to stretch before running ? Generally, no—not static stretching, at least. Static stretching is not recommended. The only stretches to do before running are dynamic stretches. These prepare the body for movement and don’t require a wide range of motion. Below are 3 examples of dynamic stretches to do before a session. Perform each exercise for 20 to 30 seconds per side.
1. Forward-Backward Leg Swing
Instructions: Swing your right leg backward and forward, gradually increasing the range of motion. Keep your torso upright, pelvis stable, and your knee slightly bent in front. Hold onto a wall or support if needed.
Target areas: Hamstrings and quadriceps.
2. Side-to-Side Leg Swing
Instructions: Swing your right leg from left to right in front of your left leg, gradually increasing the range of motion. Keep your torso upright. Hold onto a wall or support if needed.
Target areas: Adductors.
3. Dynamic Calf Stretch
Instructions: Lean against a wall and step back with your feet until you feel a slight stretch in your calves. Raise and lower yourself onto your toes, alternating sides.
Target areas: Calves.
Static Stretches (After a Run or on a Rest Day)
Static stretches should be performed either after an easy session or on a rest day. Never do static stretches after an intense session, as the risks of injury outweigh the benefits.
Never force your stretches. Only stretch until you feel tension, not pain. If you are injured, consult a physiotherapist to determine which exercises you can safely perform.
4. Posterior Chain Stretch
Instructions:
Place one leg straight out in front of you with the heel on the ground and toes pointing upward. Lean forward to reach toward your foot, then alternate with the other leg. Repeat 10 times per side.
Target areas: Hamstrings and calves.
5. Upper Calf Stretch
Instructions: Lean against a wall with your right leg straight and your right foot flat on the ground. Hold the position.
Target areas: Upper calves.
6. Quadriceps Stretch
Instructions: Stand upright with your pelvis tilted backward. Grab your right foot with your right hand and bring your heel toward your buttock.
Target areas: Quadriceps.
7. Psoas Stretch
Instructions: In a kneeling lunge position, place your right knee on the ground and your left foot forward. Push your pelvis forward and downward.
Target areas: Psoas.
Hip Mobility
Runners often have stiff hips, which can cause “blockages” and lead to injuries, such as knee pain. Doing hip mobility exercises is especially beneficial for long-term running.
8. Hip Mobility Exercise
Instructions: Sit with your right foot in front and your hip externally rotated, and your left foot behind with your hip internally rotated. Sit upright and lean forward with a straight back to the limit of your range, then return and repeat.
Target areas: Hips.
9. Hip Extension
Instructions: Start in a push-up position with arms straight. Bring your left foot up to your left shoulder, rotate your back by raising your right hand toward the ceiling, and return to the starting position. Repeat for 60 seconds.
Target areas: Hips, back, and shoulders.
Massage Roll (Stretching for Recovery)
Most stretches can be performed without equipment. However, massage rollers are great for releasing muscle tension and are especially helpful during high-mileage training weeks. Here’s an example of a stretch using a massage roller.
10. Quadriceps Roll
Instructions: Lie face down with your left knee on the ground and your right thigh resting on the roller. Use your arms to move forward and back, rolling the roller from just above your kneecap to the top of your thigh. Slightly pivot to massage the inner and outer quadriceps.
Target areas: Quadriceps and Tensor Fascia Lata (TFL).
This concludes our list of 10 essential stretches for running. Incorporating these stretches into your training routine can help prolong your running practice, improve your stride flexibility, and speed up recovery.
Follow a Stretching Circuit Easily!
You can find these and many other exercises (over 50!) in the RunMotion Coach app, which includes an easy-to-follow stretching module, Play mode (just like your Spotify playlist).
Choose the type of stretches you want to perform—dynamic stretches, static stretches, or both—and the program will start for you. Just get comfortable and follow along!