Stretches for Runners
Pick 3 of the following stretches to do 2-3 times a week
Standing Calf Stretch at Wall:
Stand with one foot back, leg slightly bent, forward foot
on wall, leg straight. Lean into wall until stretch is felt
in calf.
IMPORTANCE: Stretching of plantar fascia
INJURY PREVENTION: Plantar fasciitis
Do 1-3 sets and hold for 30 seconds each.
Plantar Fascia Rolling:
While sitting, roll plantar fascia over a ball (back and forth).
IMPORTANCE: Stretching of plantar fascia
INJURY PREVENTION: Plantar fasciitis
Repeat for 30 seconds for a total of 2 minutes.
Seated Piriformis Stretch:
While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other.
Next, push the top knee downward for a stretch.
IMPORTANCE: Stretching of glute muscles
INJURY PREVENTION: Knee, hip and low back injuries.
IT Band Stretch with Trunk Side Bend:
In a standing position, cross the affected leg behind
the unaffected leg. Next, with your arm over your
head, lean to the side towards the unaffected leg.
IMPORTANCE: IT band stretching
INJURY PREVENTION: Knee injuries
Do 1-3 sets and hold for 30 seconds
Pigeon Stretch:
With one leg crossed in front, slide other leg back, lowering hips until stretch is felt.
IMPORTANCE: Stretching of glute muscles
INJURY PREVENTION: Hip and low back injuries
Do 1-3 sets and hold for 30 seconds.
Seated IT Band Stretch
Sit and pull one knee towards opposite shoulder until stretch is felt in hip.
IMPORTANCE: Stretching of hip muscles
INJURY PREVENTION: Hips and low back injuries
Do 3 sets of 30 seconds each.
Lunge Adductor Stretch:
Stand with feet together and then move one foot to the side about twice the width of your
hips. Keep the knee straight of the leg you want to stretch and bend the other knee shifting
your body weight over your bent knee.
IMPORTANCE: Stretching of inner thigh
INJURY PREVENTION: Groin strains
Do 1-3 sets and hold 30 seconds each.
Butterfly Stretch:
Place heels together and pull feet toward groin
until a stretch is felt in your groin and inner thighs.
IMPORTANCE: Stretching of inner thigh muscles
INJURY PREVENTION: Groin strains
Do 3 sets of 30 seconds
Kneeling Quad/HS Stretch:
Kneeling on left knee with other knee at a 90 degree angle, push pelvis down and slightly lean
forward until stretch is felt in quad/hip flexor.
Do 3 sets of 30 seconds each.
Supine Piriformis Stretch:
Pull left knee towards opposite shoulder while keeping left hip on the ground.
Do 3 sets of 30 seconds each.
Standing Gastroc Stretch:
Stand with left foot back, leg straight and forward leg bent. Keeping heel on floor, lean into
wall until stretch is felt in calf.
Do 3 sets of 30 seconds each.
Standing Soleus Stretch:
Stand with left foot back, both knees bent. Keeping heel on floor or slightly off floor, lean
forward until stretch is felt in lower calf.
Do 3 sets of 30 seconds each.
Hamstring Stretch:
With right leg straight, tuck other foot near groin. Reach down until stretch is felt in back of
thigh. Keep back straight and try not to round out back.
Do 3 sets of 30 seconds each.