By Marnie Kunz,
NASM-certified trainer, USATF-, RRCA-certified running coach

Stretching is key for preventing running injuries, and these top 5 stretches for runners will help you stay running strong and healthy. These stretches are static stretches, which are best to do after your muscles are warmed up, at the end of your run, or after a warm-up jog. See my post on the best dynamic stretches for runners for stretches that can help warm you up.

Running relies heavily on our lower bodies for power and strength, and these stretches for runners target large muscle groups that often get tight from running - including your quads, hip flexors, hamstrings, calves, and IT bands. Stretching will help prevent these muscles from getting too tight, so you will be able to maintain a full range of motion and avoid overcompensating or stressing nearby joints or tendons.

Benefits of Stretching

Stretching can help prevent running injuries by improving the range of motion of your joints. Running and other forms of exercise can shorten your muscles, decreasing mobility over time. Lack of mobility can lead to injuries. Stretching helps to increase joint mobility.

Stretching also helps reduce inflammation from training and poor posture. According to the National Academy of Sports Medicine, repetitive movements decrease the range of motion and trigger an inflammation response in the body. Stretching helps to improve the range of motion and decrease this tightness, thereby lessening inflammation.

Warm Up

These static stretches are good to do after warming up or after your run ends. Do not do these stretches when you are cold. For your warm-up, you can walk or run and do some dynamic stretches. To streamline your workout, you can do dynamic stretches before your run and these static stretches after your run.

Dynamic stretches use a full range of motion to warm up your body and include more movement than static stretches. With static stretches, you stand, sit, or lie still and hold a single position for a period of time.

Here are 5 top stretches for runners that will help keep you running strong and injury-free:

Standing Quad Stretch

Targets: Quadriceps muscles, hip flexors

The quad stretch is one of the classic stretches for runners that I’ve been doing since track in high school and college. There’s a reason so many coaches recommend it — the quads are often tight from running — especially from hills — and the hips are also a common tension point, and this stretch targets both muscles.

To do the stretch, stand with your feet together and bend one leg at the knee, grabbing your foot at the ankle. You can put your opposite hand out to hold onto a wall or railing if you need help balancing. Keep your knees close together and your hips forward for this stretch. Hold for a count of 10 seconds and then switch legs. Repeat for a total of two times stretching on each side.

IT Band Stretch

Targets: IT bands

The IT band runs from your knee to your hip, along the side of your upper leg, and is a common area for tightness and injury in runners. This stretch will help your IT band stay limber and prevent extra strain on surrounding ligaments and joints.

To do the IT band stretch, stand with your feet together. Bring your right leg back behind the other. Lean slightly to the side for a deeper stretch, toward the right. Hold for 10 seconds. Repeat for a total of two stretches on each side.

Standing Hamstring & Calf Stretch

Targets: Hamstrings, calves

This stretch is great if you are short on time because it targets two major runner’s muscle groups - the hamstrings and calves. To do this stretch, stand with your feet together and bring one foot slightly forward, about 6 inches in front of the standing leg. Reach down toward your front foot and flex your toes for a deeper stretch in your calf muscle. You will feel the stretch all the way up the back of your leg - from calves to hamstrings. Flex your foot 4 times, holding for 3 seconds each time. Bring your front leg back and step your other foot forward, repeating the stretch.

Calf Stretch

Targets: Calf muscles

To stretch your calf muscles, all you need is a wall or pole. Stand facing the wall and step one foot forward, flexing, with your toes against the wall. The deeper you flex, the more you will feel the stretch in your calf muscles. Hold for 10 seconds and switch to step your other leg forward and stretch. Repeat for a total of two stretches on each side.

Hamstring Stretch

Targets: Hamstring muscles

The hamstrings are one of the most common areas to get sore for runners, especially after races or speed workouts. You can do this stretch using a wall, park bench, or weight bench.

To stretch your hamstrings, stand with your legs together facing the wall or bench. Lift one leg, keeping it straight, and rest it on the wall or bench. For a deeper stretch, lean forward, bringing your chest toward the lifted leg. Keep your back straight and core engaged. Hold for 10 seconds. Repeat twice on each leg.

Have you tried any of these stretches? What stretches do you do after your runs? Tag me on the @Runstreet Instagram to get cheered on in your workouts and share your top stretches. Happy running to you!😊

Marnie Kunz is a NASM-certified personal trainer, USATF and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys running coaching, traveling, art, and eating messily. You can follow her running and training at @Runstreet Instagram.

Resources: Runstreet Training

5 Top Stretches for Runners