STRETCHING
9 must do stretches for runners
Tight this, tight that, sore here, sore there. One of the most common complaints we hear about from runners
are injuries, which can so easily be prevented by proper stretching.
The main point you need to be aware of is: You NEED to stretch. While running can help make your legs look
toned and have you feeling strong, unfortunately it can also leave you feeling incredibly tight. If you think
about it, each stride has to support half your body weight, so try to imagine how much force that bears on
your hips, quads, hamstrings, calves and ankles. Even a few repetitive laps around the park can cause your
muscles and tendons to develop imbalances and encourage scar tissue to form, which can eventually (over
time) lead to overuse injuries like: ITB syndrome and achilles tendonitis. Eeek!
The benefits of stretching are vast: stretching reduces the risk of injury and overuse injuries (like the ones
mentioned above), promotes a greater range of motion and increased flexibility, all of which help to improve
athletic performance.
Whether you prefer to stretch before or after your run is up to you. We would suggest you do a few dynamic
stretches (stretching in motion i.e. walking lunges, leg swings, arm swings, high knees, hip raises) before you
run and static stretches (stationary) afterwards. We’ll focus on the static stretches that are ideal for post run
below.
1. Shoulder Stretch
Running doesn’t just create tension in your legs, it impacts your whole body and we need to release it! Shrug
your shoulders up towards the ears until you feel tension in the neck and shoulders. Hold for at least 5 seconds, and then release. Repeat this several times.
2. Chest Stretch
Reach both arms back behind you and interlace your fingers. Lift your hands towards the sky and open your chest. For a deeper stretch, take your legs just wider
than shoulder width and fold this stretch forward, tilting your interlaced hands back
towards the ground.
3. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg over the top of your left
– keeping it bent. Hug your right leg into your chest and twist your torso towards the
right. You can begin to turn the neck and shoulders to the right too, ensuring you
don’t feel any discomfort in the neck. Change legs and repeat.
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RUNNING
4. ITB Stretch
Lie on your right side, with your bottom leg out in front of you and send your top leg backwards so that you’re
essentially exaggerating a running position. Hold for at least 30 seconds before changing sides.
5. Adductor (groin) Stretch
Sit on the ground, with the soles of the feet together. Make a square shape with
your knees. Gently push down the knees with the elbows and gently tilt forward,
pushing the knees closer to the ground.
6. Quad Stretch
Put your right knee on the ground and step your left leg out in front of you with your
left knee bent and your left foot flat on the ground. Tuck your hips under you and
gently stretch your hip flexor. Lift your right foot off the ground, reach behind you
with your right hand and grab onto your right foot. Pull your heel towards your bum.
For a deeper stretch, use both hands. Change legs and repeat.
7. Hamstring Stretch
Lying on your back, lift up your right leg (keeping it as straight as you can) to make a
90 degree angle with your body. The left leg will remain active on the floor by flexing
the left foot. Grab a hold of the calf, ankle or toe of the right leg, try to keep your
shoulders on the ground as you pull the right leg closer to your body. Hold for at
least 30 seconds before changing sides.
8. Calf Stretch
Using a step, curl your right toes up against the step to create a 45 degree angle with
your ankle. Push your body weight forward into the step and toes. Hold for at least
30 seconds before changing sides.
9. Achilles Stretch
Bend your right knee to the ground and step your left toe beside the right calf with
your hands on the ground in front of you. Actively push the left heel down towards
the ground as your upper body tilts slightly forward. Hold for at least 30 seconds
before changing sides.
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