Stretching for runners

Successful runners are the also the ones who believes in proper stretching before and after their runs. Stretching is essential if you want to have injury-free runs. Stretching for runners is highly ignored and is also responsible for many injuries that a runner gets. Running with muscles that are cold can result in a muscle strain that could keep you off running from days to months. Starting each running with a 5- to 10-minute jog followed by stretching helps warm up the muscles sufficiently. One should focus on stretching the major muscle groups used in running — the quadriceps, hamstrings, gluteals and hip flexors. Before we look at some of the commonly used stretch exercises, lets have a look at the stretching tips for runners. 

Five stretching tips for beginners:

  • Warm up muscles by walking and doing other gentle movements
  • Start slow and stretch gentle
  • Breath slowly and rhythmically as you stretch
  • Keep the back straight and proper posture while stretching
  • Hold on to each stretch for 20-30 sections

Stretches for Runners


Hip Flexor

Stand with your feet hip-width apart. Lunge forward so that you can feel that stretch down the back of your thigh and across your hips

Calf stretch

Stand with your feet hip-width apart. Bend your left leg and put your right foot out in front of you. Push your hips back to feel the stretch.


Stand with your feet hip-width apart. Take one foot behind you and hold. Lean forward slightly to feel the stretch down the front of your thigh.

Iliotibial band

Stand with your feet hip-width apart.Cross your right foot behind your left. Lift your right arm to your head and bend slightly towards the left.

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