Stretching Exercise for Runners, Joggers

Runners and joggers know that stretching is an important part of their routine, but it can be difficult to stay dedicated when you’re always on the go. 

These five stretches are not only easy to perform while running, they also help ease tightness in your muscles and prevent injury.

If you struggle with runner’s knee, plantar fasciitis, or other conditions that can be aggravated by running without stretching beforehand, try adding these stretches to your pre-run routine! 

Don’t forget to stretch afterwards too — it helps reduce post-run soreness and speed up recovery time.

 Seated Knee Stretch

This stretch targets your quadriceps, which are the muscles in front of your thighs that move your legs straight forward. 

Tight quads can contribute to knee injuries and a collapsed running form, so try this seated quad stretch often to keep them lengthened and limber. 

You can perform this one while you’re sitting at your desk at work or watching TV — just sit on the floor with both feet flat, knees bent and turned out to the sides. 

Then lean forward from your hips until you feel a good stretch in your thighs. Hold for 30 seconds and repeat twice more if desired.

 Standing Straight Leg Stretch

Your hamstrings are the muscles in your lower (semi-circle) backside, which help you bend at the hips. 

Because they’re not as used in running as the quads are, it’s easy to let your hamstrings slack or become tight over time. 

To keep them supple, try stretching them by performing a standing straight-leg stretch after every run. 

You can do this one while standing or sitting — just gently draw your right leg up until you feel a good stretch in your hamstring and shin. 

Hold for 30 seconds and repeat twice more if desired.

 Standing Forward Fold

This pose targets your anterior (front) rotators and core, so it acts as a great stretch for your entire body. 

Do this one before or after your main stretches for post-run soreness relief. 

Once you’re in position, bend forward from your hips until you feel a good stretch on the backs of your shoulders. 

Hold for 30 seconds and repeat twice more if desired.

 Cobra Pose

Your core is the main mechanism that stabilizes your posture when you run — without it, you’ll feel like you’re floating on air! 

To strengthen it and get an overall better posture during running, try performing this pose before every run. 

Once you’re in position, slowly raise up your chest and upper back until you feel a good stretch. Hold for 30 seconds and repeat twice more if desired.

 Warrior III

This pose targets your adductors, which are the muscles on the inside of your thighs that help rotate your hips. 

These muscles can be very tight in runners, so stretching them out helps maintain range of motion while running and keeps them from pulling on other muscles in the hip area. 

Once you’re in position, slowly lean forward from the waist until you feel a good stretch on the inside of your thighs and groin. Hold for 30 seconds and repeat twice more if desired.

It is recommended that you consult a doctor before starting any running stretches or exercises. As people age, their bodies can change and also get stiffer or more arthritic. Sudden changes in body composition or posture can increase the risk of injury while running!

 The Wall Hug

This stretch is simple to do in either a standing or sitting position; simply grab a wall or pole with both hands, lean toward the wall, and then slowly lean back. 

This stretch is great for the shoulders, which are often tight from the repeated arm movement of running. 

Repeat this stretch three to five times. https://todayevery.com

That’s why it’s important to stay limber and flexible while you’re out pounding the pavement; in return, you’ll have less chance of getting injured.

 Reaching Lunge Stretch

While easy to do, this stretch still manages to target all of your leg muscles, including your glutes and quads. 

For this one, start standing with your feet together and then take a step forward into a lunge position with only one foot on the floor. 

Keep your back straight and then gently bend forward at the hips until you feel a good stretch in your hamstrings and quads. 

Hold for 20 seconds and then repeat on the opposite side; complete three sets of each side.