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 exercises as part of your pre-run and post-run routines continue to be a disputed topic. Various studies show¹Mojock, 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 conflicting results on whether or not stretching is beneficial in reducing the risk of running injuries.

As an ultra runner and running coach, I feel post-run stretching has critical benefits for improving performance and helping to keep us injury-free. When I don’t stretch after a run, I begin to feel niggles and unwanted soreness in my muscles.

In this guide, I will share a compiled list of some of the best stretches for runners that you can add to your post-run routine. It includes stretches for all running muscle groups for a complete stretching session for after your runs.

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.

What Is The Best Type Of Stretching For Runners?

Dynamic Stretching

Dynamic stretching involves activating the body through movements, often mimicking the sport you are warming up for, in this case, running.

Dynamic stretching is used before running to prepare the body for the movements involved in the workout. Here, muscles are kept within their normal range of motion, making it safe to perform before exercising. 

Examples of dynamic quadriceps stretches for runners are butt kicks, walking lunges, and bodyweight squats.

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

Static Stretching

The stretching examples in this guide will focus on static stretching or stretching without movement. When static stretching, the same position is held for a prolonged period of time, ideally between 30 – 45 seconds.

Here, the muscles do not stay in their natural range of motion but are gently pushed under mild tension to lengthen. For runners, some studies³Page, 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/ suggest that it’s best to static stretch after a run to avoid a loss of strength during your run. However, this result is debatable. 

How Often Should A Runner Stretch?

Depending on your coach and training method, this workout progression may vary, but what I will share with you is what I have successfully used with myself and my athletes for over a decade. 

#1: Before every speed workout, long run, or race, begin with 5-10 minutes of light jogging or low-impact cardio if you have access to an elliptical machine, stationary bike, or similar device. 
#2: Continue to warm up with 5 minutes of dynamic stretching, stretching with controlled movement. In contrast to static stretching, dynamic stretching activates muscles, ligaments, and soft tissue and prepares them for your workout to come. 
#3: Whether it be intervals, a recovery run, or a long run, perform your workout as your coach or training plan has instructed you to. 
#4: After you complete your workout, cool down with at least 5 minutes of an easy jog or walk. 
#5: Now it’s time for static stretching!

We perform our static stretches at the very end of our running workouts to help us cool down, improve our flexibility, and decrease muscle soreness.

Stretch all of your major leg muscle groups, such as your quads, hamstrings, glutes, and calves. 

Before we jump into the best stretches for runners, let’s review the rules when stretching.

In the following compilation of the best stretches for runners, there is a stretch for every muscle group you will use while running. You can use this complete stretching routine after every run. 

The 10 Best Stretches For Runners 

#1: Standing Quad Stretch

1. Stand with your feet at 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 in back of you; both bent at 90 degrees. 
2. Keeping your back straight, lower yourself over your front, in this case right, bent knee, lowering your elbows as close to the ground in front of you as you can. 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 also know 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

Yoga poses can be an excellent addition to our stretching sessions and work our entire body. 

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 elbow 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 this next 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/