Stretching is an important component of virtually all workouts, particularly for running. Engaging in a brief jog also puts strain on your muscles, hence many medical professionals advocate for stretching prior to and following exercise.
Not stretching after exercise can lead to decreased mobility over time as it shortens your muscles. Stretching helps maintain the full range of motion in your muscles, allowing them to remain flexible.
In order to properly stretch and run, it is generally advised by most doctors to warm up beforehand. The reason for this is that muscles tend to react more effectively to the strain imposed on them when they have been adequately warmed up. The act of warming up can be as easy as engaging in a 5 to 10-minute walk, which serves the purpose of promoting blood circulation throughout the body.
Static stretching vs. dynamic stretching
Stretching is commonly categorized into two types: static stretching and dynamic stretching. Static stretching entails moving a joint or muscle to its maximum extent and maintaining that position for a specific duration. To illustrate,
- Reaching down to touch your toes, and once you’ve gone as far done as you can, holding that position for a set duration.
For instance, in dynamic stretching, you perform a predetermined number of repetitions where you move your joints or muscles in particular motions.
- Swinging each of your legs back and forth 10 to 15 times before a run.
There has been some debate in the fitness and research community regarding the superior type of stretching to perform before a workout. However, it is widely agreed upon that dynamic stretching is most beneficial before running, while static stretching is most beneficial after running.
After every run, individuals should stretch while their muscles are still warm and hold each stretch for 10-30 seconds in order to benefit. It is beneficial to concentrate on inhaling and exhaling while stretching.
If a stretch causes pain, it is important for an individual to stop immediately. In many instances, it is feasible to adjust a stretch to suit the person’s particular flexibility level.
In this article, discover the optimal stretches for runners categorized by muscle group.
1. Quadriceps
To properly stretch your quadriceps muscles, also known as your quads, which are located in the front and sides of your thighs, it is essential, particularly when running uphill or downhill, to follow these step-by-step instructions.
- Stand upright and pull your leg behind you with the corresponding hand.
- Tuck your pelvis and pull your shin toward your thigh.
- Keep your knee pointing downward as you do this stretch to protect your knee joint.
- Hold for at least 30 seconds, then switch sides.
You can utilize a chair to maintain your balance while performing this stretch. The sensation of this stretch should be experienced in the front part of your thigh, extending from your hip to your knee.
2. Hamstrings
To perform this stretch, focus on your hamstrings that constitute the posterior region of your thigh, extending from the hip to the knee. Although this stretch mainly targets the hamstrings, it also provides advantages for your adductors.
- Sit on the ground and extend your left leg.
- Move your right foot toward your inner thigh, so that it touches the top part of your left leg, if possible.
- Lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes.
- Hold for at least 30 seconds.
- Repeat with the other leg.
You should be able to sense it from your knees to your buttocks as a sensation in the back of your leg.
3. Calf
To lessen the chances of soreness and injury, it is important to focus on your calf muscles located at the back of your lower legs after a run. Ensuring proper stretching of these muscles is crucial.
- Stand with your right foot behind your left.
- Bend your left leg forward while keeping your right leg straight.
- Be sure not to bend the right knee and to keep your right foot firmly on the ground, pointing straight ahead.
- Straighten your back and hold the pose for at least 30 seconds.
- Repeat with the other leg.
- For a modification, or if you need help with balance, put your hands up against a wall and push into it.
You should experience this stretching sensation from the back of your knee all the way to your ankle.
4. Iliotibial band
Although this stretch officially elongates your tensor fascia latae, a significant muscle in your hip, it is commonly referred to as the iliotibial (IT) band stretch as it can also benefit your body’s iliotibial band. This band is located on the outer side of your thigh between your hip and shin.
To perform this stretch, runners who lack proper training techniques or are long-distance runners usually put themselves at risk of injury in this area.
- Stand near a wall or something you can use to balance yourself.
- Cross your left ankle behind your right ankle.
- While balancing with your right arm, stretch your left arm over your head.
- Reach up and over with your torso and arm, stretching toward your right side.
- Hold for at least 30 seconds and repeat with the other leg.
If you lean towards the right while crossing your left ankle behind your right ankle, you will experience a stretching sensation in your left leg.
5. The knee hug
Lower back pain is experienced by up to 80% of adults at some point in their lives, as stated by the National Institute of Neurological Disorders and Stroke. Possible causes of this pain include engaging in heavy lifting and sitting for extended periods. However, it should be known that inadequate recovery following running can also result in back issues. To alleviate tension and stretch the back muscles, one can employ the knee hug technique.
To perform this stretching exercise:
- Lie down on a mat with the back flat on the floor.
- Slowly bend the knees and bring them in close to the chest.
- Grasp the shins, pulling them in gently, and hold for 30 seconds.
- Slowly lower the legs back down to the floor.
6. Child’s pose
To perform Child’s Pose, follow these steps: This pose helps stretch the muscles located in the back of the torso and the shoulders.
- Kneel on a mat with the toes pointed behind the body and the buttocks resting on the back of the feet.
- Bend forward at the waist and slowly lower the chest down to the knees.
- Stretch the arms above the head. The hands should be flat on the mat, and the elbows should be straight.
- Gently reach forward and hold for 30 seconds.
- Bring the arms back in and slowly sit up.
7. Kneeling hip flexor stretch
The area where the thighs meet the torso is where the hip flexors, a group of muscles, are located. Hip and lower back pain can be caused by tight hip flexors, particularly in runners. Tight hips can hinder a runner’s progress as they play a role in lifting the legs. Sitting for long periods at a desk or in a car can also contribute to tight hip flexors.
To perform a kneeling hip flexor stretch, adhere to these guidelines:
- From a standing position, slide the right foot behind the body and drop down to the right knee.
- Rest both hands on the hips.
- Gently lean the body forward and straighten the right hip.
- Hold for 30 seconds.
- Pull the right foot back in toward the body and stand up. Switch legs and repeat.
8. Standing quad stretch
Without proper stretching, activities such as running and biking can cause tight quads, which are the muscles in the front of the thigh.
In the event of these muscles becoming tense and tight, it can cause misalignment in the hips and back, ultimately resulting in pain. Moreover, the quadriceps play a supportive role for the knee, hence possessing strong and flexible quads can aid in the reduction of knee pain.
To perform a standing quad stretch, an individual should:
- Stand up straight with the feet hip-width apart. If necessary, put the left hand on a wall or sturdy object for balance.
- Bend the right knee and bring the right foot up behind the body toward the buttocks.
- Grab the right foot with the right hand.
- Keep the right knee pointed toward the floor and gently push the hips forward very slightly, keeping the knees and thighs together.
- Hold for 30 seconds and then switch legs.
9. Toe touch
To enhance the flexibility of the hamstrings, one can also perform a toe touch by following these steps:
- Stand with the feet together or shoulder-width apart.
- Keep the knees straight but not locked.
- Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible.
- Reach the fingers toward the toes, and let the neck relax.
- Hold for up to 30 seconds.
- Rise slowly back up to standing.
10. Ankle mobility heel lifts
To stabilize the feet and propel the body forward, the ankles put in significant effort during running. Nevertheless, these small joints are susceptible to injuries like strains and sprains. Ankle mobility can be enhanced through this stretch.
- Stand with the back straight.
- Slowly rise up onto the balls of the feet, taking care not to lock the knees.
- Hold for 10 seconds.
- Lower the heels back down to the floor.
- Repeat the exercise 3 times.
