The Complete Stretching Guide For Runners


Dynamic stretching is a series of mobility stretching. This is perfect to do before a run because it warms up your body, producing oxygen flow to your muscles to get them ready to do anything. It really improves the range of motion in your body. Dynamic stretching is most effective if you target the moves you do in the sport your warming up for.


Static stretching is when you hold a stretching position for 10 or more seconds. lately, this type of stretching has been getting less popular because studies have shown that it weakens muscle performance. This is only partly true. It is only dangerous to do before a run because your muscles have to be really warm. Doing static stretching before a run is the equivalent to sprinting without any kind of warm up. In other words, do dynamic before, and static after.

Stretches For Runners

Dynamic (pre workout)

Hip Lunge

Copyright: 2014 Tom Miles

How To Do It: Lunge forward and slowly go down feeling a pull in your hips. Keep your chest up, and your hips forward. The motion should last about 3 seconds. Then, take 3 steps forward and repeat the process.


Credit: Rockettes

How To Do It: Take a half step forward and bend down, making a scooping motion with your arms. Take 3 steps and repeat the process. Progressively get lower.

Side Lunge

Credit:Getty Images

How To Do It: Take a large step to the side. Put your weight on one leg and and bend that leg until you feel a pull on your other leg. Go back and forth between legs with 3 seconds on each leg. Progressively get lower.

Leg Swings

Credit: Spotebi

How To Do It:

Version 1: Find something sturdy such as a tree or a light post. Stand with your body facing the thing that is sturdy. Hold on with one or both hands and swing your leg side to side while keeping your hips forward. Do this for 15-20 reps.

Version 2: You still need a sturdy object. Stand with the side of your body facing the sturdy object. swing your leg back and forth. Do this for 15-20 reps.

Leg Circles

Credit: The Bikini Experiment

How To Do It: Get on your hands and knees. Now, with one leg, make a circular motion, keeping your knee bend at a 90 degree angle. Do 10 circles out, then do 10 circles in.

Standing Pigeon

Credit: Yoga Journal

How To Do It: Cross one leg onto to your other leg, just above the knee. Squat down until you feel a stretch in your hips. Take 3 steps out and follow the same steps with the opposite leg. Do this for about 8 reps on each leg.

Quick Calves

Credit: Woman’s Health

How To Do It: Get in a push up position. Put one foot on the heel of the other. Try to push your heel to the ground. Hold for 3 seconds and switch. Repeat for 8 reps on each side.

Static (post workout)

Toe Touch


How To Do It: Stand with your feet together and bend down. The goal here is to eventually get your head to touch your knee, without bending your legs. Hold for 30 seconds or 5 deep breaths.

Heel Dig

Credit: Stretch Coach

How To Do It: Get down on one knee. Place one foot straight out in front of you. Dig you heel into the ground, push your hips back, and bend forward. Aim for touching your toes. Hold for 30 seconds or 5 deep breaths.

Spread ‘Em


How To Do It: Sit down on your butt. Spread out your legs. Pick one side to lean to. Rotate your hips in the direction you choose. Aim for touching your head to your knee. Hold for 30 seconds/5 deep breaths. Repeat on the other side. Finally, reach straight down middle and hold that for 30 seconds/5 deep breaths.


How To Do It: Sit down on the ground. Bend one leg back. Put your other foot on your knee and a apply pressure to keep your knee on the ground. Lean back while making sure your hips stay on the ground. Hold for 30 seconds or 5 deep breaths.

Runners Lunge With Foot Grab

Credit: GMB Fitness

How To Do It: Get into a runners lunge position (lunge forward with back knee touching the ground). Grab your back foot and pull it towards your butt. Lean forward and try to get your elbow to touch the ground next to your front heel. Hold for 30 seconds or 5 deep breaths.

I hope you enjoyed this post. Please leave a comment below telling us your stretching experience. Make sure to share this to everyone who would benefit from it. Subscribe to make sure you wont miss another post, and please check out previous articles.

Leave a Reply

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

Related Post