You cannot be a successful runner without knowing at least a few effective running stretches. Those who run without stretching eventually suffer injuries that put them on the sidelines, and you don’t want to be sitting alongside them!
Your goal is to be crossing the finish line ecstatic with pride, rather than cheering from the side with the spectators.
These five stretches will protect your muscles so you have a greater chance of getting there.
1. Wall Calf Stretch
The calf muscles work hard during a run, so you should always stretch them out after your runs. Some runners may even need to stretch them after their warm up period if they suffer from tight calves that make running uncomfortable.
One simple stretch is to stand facing a wall and reach the arms out straight. The palms should be placed on the wall, as if you were positioned to perform wall push-ups.
Keep the arms straight as you pull one leg out to the backside, bending the front leg at the knee. Lean the upper body forward into the wall, creating a stretch through the calf of the straightened back leg.
The further you bend down and into the wall, the deeper this stretch will go. You should not feel any pain, but you should feel a good stretch down that back leg.
2. Running Stretches for the Hip Flexors
Your hip flexors are at the top of your legs, and are important because they help your legs rotate and lift during a run.
The simplest stretch for this part of the body starts in a standing position with your legs a comfortable distance apart. Bring one leg forward, as if performing a simple lunge.
Set your hands down on the front thigh and lean forward, feeling a stretch through the back leg. The more you lean forward, the deeper this stretch will go.
Just make sure you do not overstretch.
3. Crossed Hamstring Stretch
This is a standing stretch that requires you to bend forward to the ground. It targets your back leg, so you will have to repeat the motion to effectively stretch both legs.
Start by crossing your right leg in front of your left leg. Your feet should be together, with the outer edges of your shoes touching. Bend forward, hands reaching for the ground with the back leg held straight. The front leg can bend some as needed.
You should feel a comfortable stretch through the hamstring of your rear leg. If the tension is uncomfortable, bring your upper body up some to release part of the stretch. If you feel pain, come out of the stretch immediately.
4. Quick Quad Stretch
Your quads are the muscles down the front of your legs above the knee. You draw a lot of power and burn a lot of energy from these muscles during a run, so it is important to give them a complete stretch before your muscles cool after a run.
One quick quad stretch is to stand in a stable position and bring one heel up behind your body, as if you are kicking yourself in the rear end.
Bring an arm back to grab the foot, holding it behind your body bent from the knee.
If you cannot get your foot all the way up to your rear end, do not force it. The goal is to feel a good stretch through the quad in the front of the leg. You may need push your hip forward a little if you have tight quads and need a tighter stretch.
You may need to hold onto something so you don’t fall over doing this stretch. You may want to perform this one with other running stretches that utilize a wall or post.
5. Simple Upper Body Runner Stretches
Running stretches go beyond the lower body. Your legs do absorb the majority of the force during a run, but your core muscles also work hard to stabilize your body while your arms and shoulders are in motion as well.
In order to protect your joints and muscles, you need to stretch your entire body after every run.
One simple upper body stretch starts by raising both arms over your head.
Grip your left wrist with your right hand and lean over to the right. You are stretching that left arm over to the right, creating a stretch down your side. You can rotate the stretch to your back and front by turning a little forward and then backward while pulling over.
After repeating on the other side, bring your arms back down to your sides. Simply stretch one arm across the body, hooking the other arm underneath the elbow to hold the stretch. You should feel a stretch down the upper backside of your arm. Repeat on the other arm.
This list represents just five effective running stretches, but you should make an effort to learn at least a few more.
The more ways you have to loosen your joints and warm your muscles, the more tools you have to make every run comfortable and successful.
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