Best Stretches For Runners 0
in Fit on the Side Stretching

Best Stretches For Runners

best stretches for runners

Best stretches for runners. We just talked about the 6 best exercises for runners, so now let’s take a look at some of the stretches you should be doing consistently. When I worked with running clients, I often noticed that many of them would go for long runs and then bounce around for a few minutes doing something they called stretching or worse yet, skipping it all together. While you shouldn’t be doing deep stretches cold, it is important to warm up before running so that you aren’t jarring your joints and muscles. Leave these stretches for after a long run when your muscles warm and pliable.

best stretches for runners


Hamstrings. Lying on your back, place your right foot in a band or yoga strap. Gently pull your leg up toward the ceiling until you feel a stretch and hold for 20-30 seconds. If you are fairly flexible then lengthen your left leg on the floor. The other option is to keep your left knee bent while you keep your foot flat on the floor.

Calves. Don’t change your position from the above stretch. Simply bend your leg slightly while pressing your heel toward the ceiling.  Hold for 20-30 seconds.

Quadriceps. Lying on your side (legs stacked) bend your top knee and gently pull your heel toward your glutes. Don’t arch your back and keep your pelvis in a neutral position. You should also feel this stretch in your hip flexors (the front of your hips). This stretch can also be done while lying on your stomach. Hold for 20-30 seconds.

Glutes/Piriformis (supine pigeon prep). Lying on your back, place your right foot on the floor and cross your left ankle over your right thigh. With your left hand reaching between your legs, pull them toward you. If you don’t have the flexibility to hold this pose, simply place your right foot on a wall at a 90 degree angle to the floor. You can also gently press your hand on your left thigh. Hold this stretch for 30 seconds and repeat on the other side.

Illiotibial Band. This is great for runners and those suffering knee pain. Place your left hand on a wall and cross your left foot behind your right foot, pointing your toes. Now take your right hand and place it on your hip and gently press your hip toward the wall. The key to this stretch is to keep your body upright. This one can be finicky, so my preference is to use a foam roller. Simply lie on your side on the roller, propping yourself up on an elbow. Roll from your hip to just above your knee. Warning, this can be quite painful, so breathe. Tip. It also feels great to roll out your quads, hamstrings, calves and back.

best stretches for runners

Although there are standing variants for all of these stretches, I’m recommending that you do them on the floor while still warm from your run. Don’t fight gravity and worry about balance, take this time to really and properly give yourself a deep stretch.

For more don’t forget to follow me on INSTAGRAM and PINTEREST

images courtesy of DollarPhotoClub

You Might Also Like

How To Stay Healthy While Traveling

How To Make Exercise A Habit

20 Minute Workout From FitWise

How To Actually Lose Weight

What Is Your Perfect Workout

Best Gifts For The Fitness Lover

What Is The Deal With All These Diets

The Truth About Abs

Sports Drinks VS Water

Should I Use A Heart Rate Monitor

How To Deal With Muscle Cramps

Must Do Morning Stretches

Is Training Harder Better

Cold Weather And Muscle Pain

Yoga VS Pilates Which One Is For You

The Basics Of Hip Stretches

September Ab Challenge Week Four

How To Eat Healthy Without Trying

Benefits Of Walking

How To Ease Sciatic Pain

All About Pilates

Killer Foam Roller Ab Workout

Running Outdoors in Winter

All About Your Knees

The Truth About Protein Shakes

How To Strengthen Your Bones

Great Metabolism Myths

7 Times It Is Okay To Skip A Workout

What Happens To Your Body When You Stop Exercising

September Ab Challenge Recap

Foot And Ankle Exercises

How To Incorporate Exercise Into Everyday

Killer Abs Ball Workout

How Much Weight Can You Lose In A Month

Shoulder Stretches

Frequently Asked Fitness Questions

Tips For Getting Back To The Gym

Wrist Exercises For Bloggers

The Only Diet You Need Is Balance

Cute Workout Gear For Every Body Shape

Should You Exercise When You Are Sick

Theraband Workout

How To Feel Good About Your Body

Why You Need To Cool Down Post Workout

How To Workout In The Morning

Best Arm Exercises For Summer 2015

Everything You Need To Be A Runner

Morning Stretches True North Fitness Guide

October Fashion Beauty And Fitness Picks

How To Curb Emotional Eating

Best Stretches Pre And Post Swim

Why Is Exercise So Important

Which Style Of Yoga Is Best For You

Muscle Imbalances And Upper Body Pain

Ballet Inspired Leg Workout

How To Improve Your Posture

FitWise Straight Talk About Getting Fit And Healthy

Exercise And Your Skin

Best Warmup For Your Workout

How To Increase Flexibility

How To Incorporate Pilates Into Everyday

Natural Energy Drinks

Your Guide To Killer Abs

Get Fit The Easy Way

Your Summer Fitness Guide

Stay Fit And Healthy For The Holidays

Why You Are Doing Your Ab Workout All Wrong

Can I Lose Weight And Still Eat Sweets

How To Maintain Weight Loss

How To Speed Up Weight Loss

How To Relieve Joint Pain

How To Feel Confident About Your Diet

Traveling With A Sensitive Stomach

5 Day Workout Plan Part 1

The Importance Of Cross Training

Fitness Terms You Should Know

FitWise A Sneak Peek

6 Best Exercises For Runners

How To Make A Short Workout Count

When You Don’t Have Time To Workout

Do I Really Need To Workout

Caffeine And Working Out

Foods That Reduce Stress

Why Is Sitting Too Much So Bad

Everyone Can Learn To Love Exercise

Why Your Workout Suddenly Feels Hard

Talk Fitness With An Expert

How To Increase Your Bust Size

How To Have Energy After Lunch

September Ab Challenge Week Three

Muscle Imbalance And Back Pain

Diet And Fitness Tips You Need To Ignore

Tips On Getting And Staying Fit In 2016

Why Do I Need To Stretch My Calves

Best Exercises If You Are On Your Feet All Day

How To Stay Healthy For The Holidays

How Important Is A Warmup

Home Gym Must Haves

Muscle Pain VS Injury

A Fool Proof Easy Way To Lose Weight

Can Food Really Burn Fat

How To Feel Confident When Working Out

Pros And Cons Of The Elliptical

How To Maximize Your Gym Time

Best Recipes For Food Sensitivities

Ultimate Foot Guide And How To Relieve Foot Pain

5 Cardio Myths Debunked

Why What You Wear To The Gym Matters

8 Ways To Learn To Love Running

Working Out Diet And Your Period

Best Exercises To Tone Your Glutes

Why You Are Not Losing Weight

Why You Should Take A Dance Class Now

Urban Hiking The New Workout

Stretching Mistakes You Might Be Making

How To Get Your Diet Back On Track

Summer Health And Beauty

Losing Weight In 2017

How To Deal With A Bad Workout

7 Healthy Morning Habits for Looking And Feeling Your Best

Best Stretches For Relaxation

11 Most Common Workout Mistakes

September Ab Challenge Week One

How To Choose A Personal Trainer

Best Exercises If You Do Manual Labour

What If I Hate The Gym

Why Exercise Is Good For Your Skin

Ballet For Fitness: Is Back In Style

Tips On Working Out In Summer Months

What To Eat Pre And Post Workout

Why You Shouldn’t Weigh Yourself

How To Love Your Body

Beginners Guide To Gym Equipment Part 1

September Ab Challenge Week Two

Best Exercises For a Toned Back

How To Alleviate Back Pain

Health Fitness And My Thyroid

Working Out After 40

Losing Weight In Your 40s

How To Keep Gym Clothes Fresh

5 Best Abdominal Exercises

Eat Carbs And Lose Weight

Best Complimentary Activity For Your Workout.

How To Treat Sore Muscles

How To Detox Your Body Naturally

How To Buy Workout Clothes

Toning VS Bulking Up

How To Work With A Personal Trainer

How To Boost Your Metabolism

Top 10 Songs For The Gym

Diet Foods To Avoid

20 Minute Workout By FitWise

Is being thin enough

Post Workout Beauty Hacks

5 Stretches To Do Before Bed

Why Should You Meditate

A Beginners Guide To Gym Equipment Part 2

Your Workout Motivation

How To Keep Your Diet On Track

Best Foods To Give You Energy

How To Get A Shapely Butt

How to Stick With Your Diet When No One Wants You To

Are you Over Exercising

How To Become A Runner

Lean Greens Review

Fitness Myths Debunked

Best Travel Workout

How To Buy The Best Running Shoes

Succeed At Working Out

Run Better With These Easy Tips

The Importance Of Stretching In Style

High Impact VS Low Impact

Hit The Gym In Style

6 Tips To Stop Bloating

Free Weights VS Machines

Best Stretches If You Sit At A Desk All Day

My Gym Bag Essentials

What To Do When You Plateau

Get Fit While Watching TV

What You Should Know About Fitness

Why Not Drinking Enough Water Can Make You Fat

Why Do We Focus On Weight

Is CrossFit Right For You

Why Should Women Lift Weights

How To Increase Your Endurance

Treadmill Running Charts

5 Daily Habits That Hurt Your Health

How Breathing Can Improve Your Workout

Fitness Fanatics Shopping Guide

Your At Home Workout Routine

Best Headphones For Working Out

What To Look For In A Smoothie

How To Stay Healthy In Winter

How To Know If You Are Exercising Too Much

How To Come Back After An Injury

Best Exercises For A Desk Job

What To Eat Before A Party

10 Easy Ways To Get More Fit

How To Choose The Best Running Shoes

How To Wear Athleisure

When To Listen To Your Body

How To Start Running

What Is Pilates

Top 5 Fitness Posts of 2015

Pocket Fitness Guides

How To Deal With Bloating

How To Be A Better Athlete

Best Low Impact Workouts

At Home Quickstart Workout

Your Must Do Morning Workout

No Gym Arm Workout

Is Running Bad For Your Knees

How To Easily Get Fit And Healthy

Underactive Thyroid And Weight Loss

How To Cut 500 Calories A Day Without Exercise

5 Day Workout Plan Part 2

4 Ways To Turn Your Walk Into A Workout

Muscle Imbalance And Knee Pain

What To Do Post Workout

Leave a Reply

Your email address will not be published. Required fields are marked *

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.