The 10 Best Stretches For Runners To Add To Your Post-Run Routine

You hear it all the time — don’t forget to stretch!

Stretching before and after runs has long been a debated topic among runners and coaches. Some studies show mixed results on whether stretching actually reduces injury risk or improves performance.¹Mojock, C. D., Kim, J.-S., Eccles, D. W., & Panton, L. B. (2011). The Effects of Static Stretching on Running Economy and Endurance Performance in Female Distance Runners During Treadmill Running. Journal of Strength and Conditioning Research, 25(8), 2170–2176. https://doi.org/10.1519/jsc.0b013e3181e859db

But as an ultrarunner and coach, I’ve seen firsthand how post-run stretching can make a huge difference. When I skip it, I start to feel those familiar niggles and lingering soreness set in.

In this guide, I’ll share some of the best post-run stretches for runners, targeting every major muscle group, to help you recover faster, stay mobile, and keep running strong.

The Benefits Of Stretching For Runners

Studies show²Hobrough, P. (2020). The Runner’s Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance. In Google Books. Bloomsbury Publishing. https://books.google.co.cr/books?hl=en&lr=&id=OAqlDwAAQBAJ&oi=fnd&pg=PT4&dq=benefits+of+stretching+for+runners&ots=JMWJVOdv17&sig=CtH2eD13VIBKedfEF1decC9yfao&redir_esc=y#v=onepage&q=benefits%20of%20stretching%20for%20runners&f=false that stretching before a workout with dynamic stretches, and after a workout with static stretches can help your body stay strong and injury-free. Including stretching into your routine may:

• Improve your range of motion in your joints
• Reduce muscle tension
• Decrease soreness, or DOMS, after workouts
• Decrease the risk of injury
• Build strength
• Help avoid muscle cramping
• Improve overall running performance
• Increase muscle blood flow  

Taking the time to stretch will undoubtedly benefit you and your running, so try to squeeze in five minutes before and five minutes after each workout to do so. I promise you’ll be glad you did. 

To begin, let’s take a look at the difference between dynamic and static stretching so you perform the correct one in your pre- and post-run routines.

Dynamic Stretching

Dynamic stretching involves moving your body through controlled, sport-specific motions — essentially warming up by mimicking the activity you’re about to do. For runners, this means engaging the same muscles and movement patterns you’ll use during your run.

Unlike static stretching, where you hold a position, dynamic stretching keeps your muscles and joints in motion, helping to increase blood flow, activate key muscle groups, and improve mobility. It’s an ideal way to prepare your body for the demands of running without overstretching cold muscles.

Some great examples of dynamic stretches for runners include butt kicks, walking lunges, leg swings, and bodyweight squats — all of which fire up your quads, hamstrings, glutes, and hips for a smooth, efficient stride once you hit the road.

Try our 15 Dynamic Stretches for Runners to include in your next warm-up.

Static Stretching

Static stretching involves holding a single position for an extended period, typically 30 to 45 seconds, without movement. This type of stretching gently lengthens the muscles beyond their normal range of motion, helping to release tension, improve flexibility, and promote relaxation after a workout.

Unlike dynamic stretching, which is active and movement-based, static stretching is more about slowing down and allowing the muscles to recover.

For runners, it’s often recommended to do static stretches after a run, when the muscles are warm and pliable. Some research suggests that performing static stretches before running may temporarily reduce strength and power output, so saving them for your cooldown is generally the better approach.³Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

Think of static stretching as the perfect way to bookend your training by easing your body from effort into recovery.

How Often Should A Runner Stretch?

Depending on your coach or training philosophy, this workout progression might vary slightly — but what I’m sharing here is the approach I’ve used successfully with myself and my athletes.

#1: Before every speed workout, long run, or race, start with 10-20 minutes of light jogging or low-impact cardio. If you have access to an elliptical, stationary bike, or similar equipment, that works perfectly to get your blood flowing and muscles warmed up before your hard session.

#2: Continue your warm-up with some dynamic stretching such as leg swings, walking lunges, and A-skips.

#3: Complete your main workout — whether it’s intervals, a recovery run, or a long run — as prescribed by your coach or training plan.

#4: Once finished, cool down with at least 5 minutes of easy jogging or walking to gradually bring your heart rate down and begin the recovery process.

#5: Finally, it’s time for static stretching.
Static stretches are best performed at the end of your run to promote flexibility, ease muscle tension, and help prevent soreness. Focus on all your major lower-body muscle groups — quads, hamstrings, glutes, and calves.

Before we dive into the best stretches for runners, let’s quickly review a few key rules for safe and effective stretching.

The 10 Best Stretches For Runners Post-Run

#1: Standing Quad Stretch

1. Stand with your feet shoulder-width apart. 
2. Bend your right knee behind you and bring your right heel toward your right glute. 
3. Hold your right foot with your right hand.
4. Gently pull your heel upwards and toward your glute. Ensure your knees are kept close together. 
5. Hold the position for 30-45 seconds. Switch sides.

#2: Lying Hamstring Stretch With Resistance Band 

For this stretch, you will need a long resistance band, cord, or towel to really deepen the stretch. 

1. Lie on your back with your legs extended out in front of you. 
2. Loop a resistance band around the sole of your right foot and hold each side of the resistance band in either hand. 
3. Lift your right leg towards you until it is perpendicular to your body. 
4. Using the resistance band, pull your leg gently toward your body until you feel the stretch, keeping your knee extended. 
5. Keep your back and other leg flat on the floor at all times. 
6. Hold the position for 30-45 seconds. Switch sides.

#3: Floor Figure Four Glute Stretch 

1. Sit on the floor with your right leg in front of you and your left leg behind you; both bent at 90 degrees. 
2. Keeping your back straight, lower yourself over your front knee, in this case, the right one, bending your elbows as close to the ground in front of you as possible. Don’t go too far so that you lose your posture and arch your back. Your back must be flat and straight at all times. 
3. Try to lower down a bit further with each breath for a deeper stretch. 
4. Hold the position for 30-45 seconds. Switch sides.

#4: Standing Side IT Band Stretch 

1. Stand tall.
2. Cross your left leg behind your right leg, lowering the side of your left foot onto the ground.
3. Extend your right arm above your head. 
4. Lean your torso toward your left side until you feel the stretch. 
5. Hold the position for 30-45 seconds. Switch sides.

#5: Lunging Calf Stretch 

1. Stand tall. 
2. Take a step forward with your left foot with your knee slightly bent. 
3. Lean forward slightly, keeping your back straight.
4. Press your right heel into the ground for a calf stretch. 
5. Hold the position for 30-45 seconds. Switch sides. 

#6: Heel Sits (Shin Stretch)

1. Start in a kneeling position with the tops of your feet flat on the floor. 
2. Sit back as far as you can go until you feel a stretch. To deepen the stretch, if possible, sit back on your heels and soles of your feet.
3. Hold the position for 30-45 seconds.

#7: Point and Flex Ankle Stretch With Resistance Band

1. Sit on the floor with your legs extended out in front of you. 
2. Place a resistance band around the balls of both feet. 
3. Point your toes using the band as resistance. 
4. Hold for 30-45 seconds. 
5. Flex your feet, pulling them back toward your body, holding for 30-45 seconds. 

#8:  Lunge Hip Flexor Stretch

1. Start in a lunge position with your left leg in front of you at 90 degrees and your right knee on the ground directly underneath your body.
2. Engage your core and keep your back straight. You can place your hands on your hips, your left knee out in front of you, or on the ground if you are flexible enough. 
3. Shift your body and your left knee forward, keeping your upper body straight. 
4. Hold the position for 30-45 seconds. Switch sides.

#9: Open Lunge Glute Stretch

This one is truly a full-body stretch and it is also known as the runner’s stretch! You can also use this before you run as a dynamic stretch; just stay in constant movement instead of holding it.

1. Begin in a plank position with your wrists, elbows, and shoulders aligned. 
2. Bring your right foot forward and place it next to your right hand, knee bent at 90 degrees. 
3. Stretch your straightened back leg toward the back and your right knee forward, pulling in opposite directions. Be sure to keep your back straight at all times. 
4. Turn your torso to the right and stretch your right arm toward the ceiling, forming a straight line. 
5. Your gaze should follow your right hand upward.
6. Do 3-4 reps on each side.

#10:  Pigeon Pose

1. Start in the Downward Facing Dog pose (an upside-down V position). 
2. Bring your right knee forward toward your right wrist, keeping your left leg straight behind you. 
3. Bend your right knee and gently lower your right glute to the ground
4. Lower your torso over your right leg, stretching your arms out in front of you with your elbows slightly bent. 
5. Hold the position for 30-45 seconds. Switch sides.

There you have it, a complete stretching routine for after your next run.

Now, for your pre-run warm-up stretching routine, check out the following guide:

12 Essential Pre-Run Stretches: The Best Stretches To Do Before A Run

References

• 1
  Mojock, C. D., Kim, J.-S., Eccles, D. W., & Panton, L. B. (2011). The Effects of Static Stretching on Running Economy and Endurance Performance in Female Distance Runners During Treadmill Running. Journal of Strength and Conditioning Research, 25(8), 2170–2176. https://doi.org/10.1519/jsc.0b013e3181e859db
• 2
  Hobrough, P. (2020). The Runner’s Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance. In Google Books. Bloomsbury Publishing. https://books.google.co.cr/books?hl=en&lr=&id=OAqlDwAAQBAJ&oi=fnd&pg=PT4&dq=benefits+of+stretching+for+runners&ots=JMWJVOdv17&sig=CtH2eD13VIBKedfEF1decC9yfao&redir_esc=y#v=onepage&q=benefits%20of%20stretching%20for%20runners&f=false
• 3
  Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/