The Best Stretches for Runners

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! 

Best Stretches for Runners | read ore at

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

  1. Helps improve your flexibility
  2. You have better range of motion
  3. May improve your performance in physical activities
  4. Increases blood flow to your muscles
  5. Can help you have better posture
  6. You have better balance
  7. 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

Stretches for Runners |

Leg Swings

Stretches for Runners |

High Knees

Stretches for Runners |


Stretches for Runners |

Static Stretches (post-run)
Hold for 10-15 seconds

Quad and Hip Flexor

Stretches for Runners |

Runner’s Lunge

Stretches for Runners |


Stretches for Runners |

Glutes and Hip Abductors

Stretches for Runners |


Stretches for Runners |

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?

Best Stretches for Runners | read ore at


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What do you think

  1. Brittany Dyer

    September 5th, 2016 at 9:04 am

    Good to know! Thanks for sharing the info!

  2. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:35 pm

    Thanks for visiting, Brittany!

  3. Jessica Bradshaw

    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.

  4. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:35 pm

    ME TOO. It’s definitely something I have to be VERY intentional about.

  5. Natalie

    September 5th, 2016 at 11:24 am

    These stretches look great! Thanks for sharing :)

  6. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:36 pm

    Thank you for stopping by Natalie!

  7. Nellwyn

    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.

  8. Rebecca @ Happily the Hicks

    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!

  9. Katie Arnold

    September 5th, 2016 at 4:15 pm

    I’ve been trying to be better about stretching before and after my runs.

  10. Rebecca @ Happily the Hicks

    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!

  11. Sandy Mangis

    September 5th, 2016 at 6:39 pm

    Not just for running, for the older woman these are just great to get moving.

  12. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:37 pm

    So true! Stretching really helps keep the muscles from getting stiff and achy!

  13. Jackie

    September 6th, 2016 at 2:05 pm

    Great stretches! These all help after a run!

  14. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:37 pm

    Thanks Jackie!

  15. Jessica Hughes

    September 6th, 2016 at 6:28 pm

    Great stretches, so important to any workout or run!

  16. Rebecca @ Happily the Hicks

    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.

  17. Dominique Garcia

    September 7th, 2016 at 12:04 am

    I’ve been going for runs lately and forgetting to stretch! I needed to read this, thanks!

  18. Rebecca @ Happily the Hicks

    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.

  19. Mai Lyn Ngo

    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.

  20. Rebecca @ Happily the Hicks

    September 10th, 2016 at 11:39 pm

    Thanks Mai Lyn! :)

I'm becca, and I'm so glad you're here.

I'm a sinner saved by grace who loves staying active and eating healthy. I am married to my high school sweetheart, Isaac, and I'm mama to James and an adorable puppy named Lillie.

meet becca

healthy living blogger


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