Running Stretches

Running stretches are a necessary part of optimal performance and to reduce injury. By stretching regularly your muscles will recover sooner and you'll be less likely to feel as achy as when you don't stretch.

But stretching does have some controversy surrounding it since many people don't know when or if it's necessary to do in the first place. Stretching your muscles after you've warmed up is very important particularly when you're running. As a runner you demand a lot of your body. It's only reasonable to reward your muscles with proper stretching to relieve them (and you!) of the soreness that surely follows.

When you do stretch don't bounce. Take your time and don't strain beyond the point where you feel pain. Stretching should feel good not painful.

You can do light stretching after a five minute warm up but the running stretches listed below are best when done at the end of your workout for a more thorough stretch.

Calf Stretch - Wall Lean

Your calves will feel tight after a run so find a wall and push up against it heels on the ground. Put one leg straight behind you and the other bent in front or lean forward with your hips stretching the calf muscle.

Quadricep Stretch

Stand against a wall sideways for support and grab the ankle of the opposite foot with your hand and pull it toward your buttocks. Hold it there and keep the knee pointing down and then release to do the other leg.

Hip Flexor Stretch

The hips play an important role in running as well. Without proper stretching you can pull a muscle and be out the game for a while recovering. So while standing, take a step forward with your left foot (do not let your knee go over your foot) while your right leg stays almost straight out behind you (the knee should be slightly bent). Press forward with your hips, hold and then do the other leg.

Hamstring Stretch

It can be fairly easy to pull your hamstring while running or jogging so be sure you give this muscle a good stretch. While standing on your feet, one foot crossed over the other, bend over trying to reach your toes. You don't have to reach your toes; just do what feels comfortable and allows you to feel the stretch in the backs of your thighs.

Stretching is an important part of a running workout. You'll reduce the likelihood of injury, enjoy a faster recovery and improved performance by giving your muscles the stretching they need.

Running Stretches Back to Jogging101