The Best Stretches for Runners

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!

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

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

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

Original article and pictures take www.happilythehicks.com site