Like athletes of any sport, runners need to warm up before their workout and cool down afterwards. There are thousands of suggestions available online, but what are actually the best stretches for runners?
Read on to elevate your next run with Goodmiles’ suggestions for pre-running stretches and post-running stretches. Plus, discover what kind of stretches to avoid and why. Your muscles will thank you!
Do I Need to Stretch Before Running?
Believe it or not, the answer isn’t an emphatic yes. It depends primarily on what kind of stretching you do. Dynamic stretching, not static stretching, has some benefit for runners before they hit the road.
Static stretching is extending a muscle or joint as far as it can go and holding it in place—think bending over to touch your toes for 30 seconds, or pulling your arm across your body. It’s not recommended for runners pre-workout because overextending cold muscles can lead to injury. Additionally, it can decrease energy return; if the hips and upper leg muscles are too loose, they won’t spring back into place quickly between strides, slowing runners down and exhausting them more quickly. .
Dynamic stretching is active and movement-based, typically consisting of repetitive,easy motions—think lunges or arm circles. The benefits of dynamic stretching for runners include warming up leg and arm muscles, improving circulation, and quickening heart rate.
Save the static stretches for after running (more on that later!) and check out some dynamic stretches to do before running below.
Best Stretches Before Running
Some good pre-run dynamic stretches include:
- Leg Swings: While balancing on one leg, imagine your other leg is like a pendulum. Swing your leg straight from back to front several times, or try it from side to side, crossing one leg laterally over the other. This is great for your hips and abductors!
- Arm Circles: Extend your arms straight out to either side of your body and begin to rotate them in small circles. With each rotation, make the circle slightly bigger, activating the muscles you’ll use to pump your arms while running.
- Lunges: Any lunge is good for runners, from standard forward lunges to side lunges to reverse lunges. Make sure you use good lunge form with this guide, and enjoy the benefits that your leg muscles will reap.
- Heel Steps and Toe Steps: For 15-20 steps, walk balancing on your heels. For 15-20 more steps, walk balancing on your tiptoes. Both are beneficial for ankle mobility.
These stretches are best practiced in conjunction with other warm up activities, such as walking or lightly jogging. A good rule of thumb is 5-10 minutes of dynamic stretching followed by 5-10 minutes of other mild cardio.
For more dynamic stretches, see Marathon Handbook’s guide to 15 Best Dynamic Stretches.
Do I Need to Stretch After Running?
The short answer: Yes, absolutely!
Post-run is the right time to add static stretching to your routine. There are many recorded benefits to static stretching as a cool-down activity, including the following:
- It naturally relaxes the body and slows the heart rate.
- It helps muscles recover by removing lactic acid, improving blood flow, and loosening tightness.
- It keeps muscles mobile and flexible by increasing their range of motion.
Check out a selection of healthy post-run stretches below.
Best Post-Run Stretches
Some good post-run static stretches include the following:
- Standing Quad Stretch: Stand tall balancing on one leg, and bend the other leg backwards at the knee. Gently grab your ankle and pull your heel towards your glutes. Hold for 30 seconds, then switch to the other leg.
- Lying Hamstring Stretch: Lie flat on your back. Leave one leg flush to the ground while raising the other leg straight towards you, forming a right angle. If desired, you can gently pull the leg towards your chest with fingers interlaced behind the knee, careful not to overextend or strain. Hold for 30 seconds, then switch to the other leg.
- Cross-Leg Glute Stretch: Sit with your legs crossed butterfly-style. Stretch your arms straight out and bend at the waist, fingertips touching the ground as far out in front of you as possible. Hold for 30 seconds
- Downward-Facing Dog: Start in a plank position with both hands and feet hip-width apart. Push your hips upward and back, essentially forming a triangle beneath you with your hips and glutes at the peak. Try to touch your heels to the ground, and consider bending your legs gently one at a time to lengthen the stretch. Hold for 30 seconds, or 60 seconds as you cycle your legs.
Like pre-run warmups, post-run cool downs don’t need to take long. 5-10 minutes of stretching is sufficient, and should be done in conjunction with other recovery tactics like foam rolling.
For more static stretches to try during your next cool down, this guide provides post-run stretches for each muscle group.
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