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
September 5th, 2016 at 9:04 am
Good to know! Thanks for sharing the info!
September 10th, 2016 at 11:35 pm
Thanks for visiting, Brittany!
September 5th, 2016 at 10:16 am
Love!! I am so bad about stretching. It’s definitely something I need to try to do more often.
September 10th, 2016 at 11:35 pm
ME TOO. It’s definitely something I have to be VERY intentional about.
September 5th, 2016 at 11:24 am
These stretches look great! Thanks for sharing :)
September 10th, 2016 at 11:36 pm
Thank you for stopping by Natalie!
September 5th, 2016 at 2:38 pm
These look great! I’m getting more into running so I’ll have to keep these in mind.
September 10th, 2016 at 11:37 pm
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!
September 5th, 2016 at 4:15 pm
I’ve been trying to be better about stretching before and after my runs.
September 10th, 2016 at 11:37 pm
It’s so hard to remember and take the time to do it, isn’t it?! But it’s so so worth it!
September 5th, 2016 at 6:39 pm
Not just for running, for the older woman these are just great to get moving.
September 10th, 2016 at 11:37 pm
So true! Stretching really helps keep the muscles from getting stiff and achy!
September 6th, 2016 at 2:05 pm
Great stretches! These all help after a run!
September 10th, 2016 at 11:37 pm
Thanks Jackie!
September 6th, 2016 at 6:28 pm
Great stretches, so important to any workout or run!
September 10th, 2016 at 11:38 pm
So so true! I hate being so stiff I can barely walk around after a long run haha.
September 7th, 2016 at 12:04 am
I’ve been going for runs lately and forgetting to stretch! I needed to read this, thanks!
September 10th, 2016 at 11:38 pm
I forget too, and I’ve been running for years! It’s just something you have to be very intentional about.
September 7th, 2016 at 9:56 am
I love warming up with dynamic movements and cooling down with static. Great round up. These are so helpful.
September 10th, 2016 at 11:39 pm
Thanks Mai Lyn! :)