Best stretches for runners

Place one leg in front of the other.  Place the heel of the front foot on the ground with your toe pointing up.  Slightly bend your back leg and lean forward until you feel a stretch in the hamstring of your front leg.  You can grab your toe if you want but it is not required.  Make sure you keep your back straight.  Hold and repeat on the other side.Stretching your IT band will help with knee pain.  Stand with one leg crossed in front of the other.   Keep your knees slightly bent.  Whichever side you have the leg crossed in front on place that hand on your hip.  Raise the other arm above your head and lean towards the opposite side.  Push your hip slightly. Hold and repeat by crossing your other leg.To stretch your calf you will need to stand on a slightly raised surface.  The ball of your foot should be on the raised surface and your heel should hang off.  Lower your heel until you can feel a stretch, hold, and repeat on other side.  You can also do both at once.View the list »
According to Spark People, stretching your quads helps you lift your knees and increase your speed.  To do a standing quad stretch: stand straight up-and-down with your feet shoulder width apart. Reach behind yourself and grab your right foot with your right hand so your toes are pointing backward.  Keep your thigh straight and lined up with your other leg; do not pull back.  Hold and repeat on the other leg.

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As you probably know, stretching is very important; especially in fitness and exercise. According to Livestrong.com stretching before physical activity reduces the risk of injury, improves your performance, and can reduce the soreness of muscles.

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Warm up those muscles before you take off. It can prevent or reduce cramping and soreness, gets your blood flowing and your joints ready. Livestrong also stresses the importance of stretching properly. You never want to stretch cold muscles so it is ideal to stretch after you have warmed up for five to ten minutes. Hold stretches for 30-60 seconds, avoid bouncing, and stretch each side evenly.

Stretching not only benefit your fitness and exercise plan. Stretching daily can help with minor aches and pains and improve posture.

The following stretches are great for runners because they target the muscle groups that are used the most: calves, quadriceps, IT band, and hamstrings. Remember to try these stretches after you have warmed up, but before you go for a full on run!

View the list
  • According to Spark People, stretching your quads helps you lift your knees and increase your speed.  To do a standing quad stretch: stand straight up-and-down with your feet shoulder width apart. Reach behind yourself and grab your right foot with your right hand so your toes are pointing backward.  Keep your thigh straight and lined up with your other leg; do not pull back.  Hold and repeat on the other leg.
  • To stretch your calf you will need to stand on a slightly raised surface.  The ball of your foot should be on the raised surface and your heel should hang off.  Lower your heel until you can feel a stretch, hold, and repeat on other side.  You can also do both at once.
  • Stretching your IT band will help with knee pain.  Stand with one leg crossed in front of the other.   Keep your knees slightly bent.  Whichever side you have the leg crossed in front on place that hand on your hip.  Raise the other arm above your head and lean towards the opposite side.  Push your hip slightly. Hold and repeat by crossing your other leg.
  • Place one leg in front of the other.  Place the heel of the front foot on the ground with your toe pointing up.  Slightly bend your back leg and lean forward until you feel a stretch in the hamstring of your front leg.  You can grab your toe if you want but it is not required.  Make sure you keep your back straight.  Hold and repeat on the other side.
View the list
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Stephanie graduated from the University of Wisconsin Platteville with a degree in communication technologies with an emphasis in journalism. Writing and baking are her passions in life. She would like to combine the two and share them with others. She experiments with baking almost on a daily...

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