Today I’m sharing some of my favorite stretches for runners. Read on to see what I believe are the most effective pre and post workout stretches, and how stretching can help you in your workout routine!
With a half marathon coming up, and lots of running in my near future, I have decided to fully commit to incorporating stretching into my workout routine. I know that stretching is key to keeping my muscles healthy, but sometimes it is so easy to forget about it. My challenge for myself and you is to start intentionally stretching or doing yoga at least three times a week. There are a ton of videos out there for stretching and yoga routines (like these from Tone it Up), and just 10-15 minutes can be a game changer. There are also so many benefits to stretching, and today I am sharing some of them, along with what I have found to be the best stretches for runners.
Benefits of Stretching1
- Helps improve your flexibility
- You have better range of motion
- May improve your performance in physical activities
- Increases blood flow to your muscles
- Can help you have better posture
- You have better balance
- May reduce soreness after a strenuous workout
Best Stretches for Runners
There are two types of stretches that have their time and place. First there are dynamic stretches, which are perfect for warming up before a run or workout, and there are static stretches, which are most effective after a workout. The dynamic stretches loosen up your muscles and increase your blood flow to them, preparing them for your run or workout. After a workout, when your muscles are more pliable, the static stretches are perfect for releasing the tension caused by the workout and help with flexibility and reducing soreness.
Dynamic Stretches (pre-run)
Complete 20 of each motion
Walking Lunges
Leg Swings
High Knees
Skips
Static Stretches (post-run)
Hold for 10-15 seconds
Quad and Hip Flexor
Runner’s Lunge
Hamstring
Glutes and Hip Abductors
Calves
Like I said earlier, I challenge you to try stretching for 10-15 minutes a day, 3 days a week for the next month. Hopefully we’ll find ourselves feeling stronger, less sore, more flexible and ready to get out there and run!
What are your favorite pre and post workout stretches?
Sources:
[1] http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
Good to know! Thanks for sharing the info!
Thanks for visiting, Brittany!
Love!! I am so bad about stretching. It’s definitely something I need to try to do more often.
ME TOO. It’s definitely something I have to be VERY intentional about.
These stretches look great! Thanks for sharing :)
Thank you for stopping by Natalie!
These look great! I’m getting more into running so I’ll have to keep these in mind.
Definitely!! Stretching is SO crucial, especially when you are working out a lot. The worst thing is when you are so sore and stiff that you can barely walk!
I’ve been trying to be better about stretching before and after my runs.
It’s so hard to remember and take the time to do it, isn’t it?! But it’s so so worth it!
Not just for running, for the older woman these are just great to get moving.
So true! Stretching really helps keep the muscles from getting stiff and achy!
Great stretches! These all help after a run!
Thanks Jackie!
Great stretches, so important to any workout or run!
So so true! I hate being so stiff I can barely walk around after a long run haha.
I’ve been going for runs lately and forgetting to stretch! I needed to read this, thanks!
I forget too, and I’ve been running for years! It’s just something you have to be very intentional about.
I love warming up with dynamic movements and cooling down with static. Great round up. These are so helpful.
Thanks Mai Lyn! :)