Good Running Stretches

What are good running stretches? Today, I plan to discuss the stretches we should perform before and after we run, why we do each, and when we should do them. As an amazon associate, I earn from qualifying purchases. I have read a good book on stretching called The Runners Expert Guide to Stretching: Prevent Injury, Build Strength, and Enhance Performance.

When And Why We Stretch

It is essential to stretch before and after running. If we stretch before running, we lubricate our joints, increasing blood flow. The more we stretch, the less chance of getting injured by pulling a muscle. If we devote 5 or 10 minutes to the warm-up exercises, it will help us run better; after completing our run, it is equally important to do a stretching routine, allowing us to cool down after our hard run. Exercise will reduce our heart rate, increase our flexibility as our muscles are quite elasticated after our run, and help alleviate any muscle soreness.

Types Of Stretching

Dynamic – these stretches are movement-based; the movement results in the muscles stretching. This stretch is not held for a period. These are usually done before we run.

Static – these stretches are done either standing, sitting, or lying down. It involves getting into a stretch position and holding it for a period. We generally do these stretches after we run.

Stretches Before We Run

All the following stretches fall into the dynamic category of stretching. As a result, there is less chance of getting injured by doing dynamic stretches before we run.

• Leg swings front to back – balance on your left leg and keep your right leg straight; swing your right leg forwards and backward without bending your leg. Do ten repetitions and then switch legs.
• Leg swings side to side – again, balance on your left leg and keep your right leg straight; swing your right leg across your body to the left as far as possible, and then swing it back to the right as far as possible. Again, do ten repetitions and then switch legs.
• High Knees – jog slowly and hold your two hands out at about waist level; as you jog, raise your knees so that they touch your hands. Do this for about 1 minute.
• Butt kicks – Jog slowly and hold your two hands behind your back at butt height; as you jog, kick your legs up behind to touch your hands. Again, do this for about 1 minute.
• Floor Sweeps – stand up straight and put your right leg out with your heel touching the ground. Next, lean forward from the hips and try to sweep the floor with your hands, one on either side of your right leg. Walk as you do this, alternating each leg with every step.
• Side squats – stand up straight and take a step to the right and then squat down as deeply as you can, then stand up again and take a step to the left and repeat. Do ten on both sides.
• Lunge – try to stand up straight and step forward with your right leg and lower down so that your left knee is just above the ground and your right knee is at a 90-degree angle. Then as we stand up straight, make sure you use your heels and glutes to push back up.
• Leg kicks – Stand up straight and hold your right hand straight out in front of you at shoulder height. Then kick your right leg up to touch your hand. Do this ten times for each leg.

Stretches After We Run

The stretches we do after a run mainly fall into the static category of stretches. However, stretches after running are very important to get our heart rate down.

• Quad stretch – lift your right leg towards your butt, stand tall and straight and keep both knees together. Hold your leg here for 30 seconds, repeat with the other leg, and do each side four times.
• Calf stretch – standing facing a structure for support, whether a wall, a tree, or a light post. Place both hands on the support, step your right leg forward, bend at the knee, and keep your back leg straight, making sure both feet point forward. Make sure to push the back heel into the ground. Hold for 30 seconds and repeat the same for the other leg. Do each leg four times.
• IT band stretch – Stand up straight, cross your right leg over your left leg, lean your body to the right side, stick your left hip out, and do not lean forward or stick your butt out. Hold the stretch for 30 seconds. Repeat the stretch on the other leg.
• Hamstring stretch – stand up straight, and stretch your right leg out in front of you with the heel on the ground and your toes pointing to the sky. Keep the leg stretched out in front of you straight and slightly bend the back leg, then try to touch your toes with your hands. Hold this stretch for 30 seconds, and then repeat on the other leg.
• Glute stretch – stand up straight, cross your right leg over your left leg above the knee, making a four shape, and slowly bend your left knee, sinking into a squat position; when you feel a stretch in your glut, hold this position for 30 seconds. Repeat on the other leg.
• Groin stretch – at the start, stand up straight. Take a step to the right. Bend your right leg leaning to the right but keeping your left leg straight. Repeat on the other leg. Do each leg four times.

Final Thoughts

We have now discussed all the different stretches you should perform before and after your run. You should now realize the importance of preparing a proper stretching routine incorporating stretches that benefit you whether you are an experienced runner or a runner starting; if you are just starting, look at my post on how to start running. I recommend that the below book is well worth a read.

The Runners Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance