A simple stretching routine for runners

By Elizabeth Quinn, About.com

Updated July 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Stretching can have a variety of benefits for runners when done properly. Before you try the folowing stretches, learn:

Safe Stretching Guidelines
Why You Should Stretch After You Warm Up.
The Most Common Running Injuries

1. Standing Calf Stretch

The calf, or gastrocnemius, muscle runs along the back of your lower leg. In runners, this muscle is prone to a calf pull or strain.

Stand about an arm's-length from the wall.
Lean forward and place both hands on the wall about shoulder width apart.
Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
Hold this stretch for about 30 seconds and change sides.
For a deeper stretch, move your foot farther back.
This stretch is similar to the Achilles tendon heel stretch, however by keeping your knee straight you focus the stretch on the calf rather than the Achilles.
2. Standing IT Band Stretch
Photo © E. Quinn
The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.
Here is a simple stretch you can do while standing.
- Stand with your left leg crossed in front of your right leg.
- With your right arm extending overhead, reach to the left.
- Put your left hand on your hip.
- Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee.
- Hold 20 to 30 seconds and change sides.
- For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.
3. Standing Quad Stretch
Photo © Stockbyte / Getty Images
The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.
- Stand on one leg (grab onto something solid if you need support).
- Bend your knee and bring your heel toward your buttock.
- Reach for your ankle with your hand.
- Stand up straight and feel a slight pull along the front of your thigh and hip.
- Hold the stretch for 20-30 seconds, release and repeat on the other leg.
- Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.
4. Seated Hamstring Stretch
Photo © Vladimir Pcholkin/ Getty Images
Because tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners, stretch can help maintain good running form and reduce the risk of stiffness, pain and injury.
- Sit on the floor with your legs stretched out in front of you with knees straight.
- In a slow, steady movement, lean forward at the hips, keep you knees straight and slide your hands up your legs to your feet.
- Extend as far as you can, and dorsiflex your feet slightly to increase the stretch.
- Hold the stretch for 20-30 seconds, release and repeat two to three times.
5. Hip Flexors and Psoas Stretch
Photo © Graham Mitchell / Getty Images
The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping the limber is essential.
- Begin in a forward lunge position and drop your back knee to the floor.
- Raise your arms and hands up over your head and look up.
- Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
- Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
6. Simple Shoulder Stretch
Photo © Photodisc / Getty Images
This is a basic shoulder stretch you can do anytime and anywhere.
- Begin standing up straight with shoulders relaxed and back.
- Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.
- With your elbow pointing up to the sky, slide your right palm down to your back.
- With your left hand, grip your right elbow and gentle pull it toward your ear.
- Continue sliding your right palm down your back without straining.
- Hold for 10-20 seconds and release.
- Repeat with the opposite arm.
- Be sure to keep your head up and resist the urge to bend your neck forward.
7. Plantar Fasciitis Stretch
Photodisc / Getty Images
This stretch is used to relieve the pain of plantar fasciitis by stretching the plantar fascia, a band of tough connective tissue that runs along the bottom of the foot to the heel.
- Stand barefoot.
- Left one heel off the ground but keep the ball of the foot an toes flat.
- You will feel a stretch on the underside of the ball of the foot.
- Hold for a count of ten. Release.
- Repeat ten times.
8. Piriformis Stertch - Pigeon Stretch (Advanced)
Photo © Noe Montes/ Getty Images
There are many different ways to stretch your IT band. This is a more advanced stretch, that is sometimes called the Pigeon Pose in yoga.
- Start in a push up position on your hand and toes.
- Slide your right knee forward toward your right hand. Angle your knee so the outer ankle is touching the floor (see picture).
- Slide your left leg back as far as comfortable.
- Keep your hips square to the floor.
- You should feeling a deep stretch in your right hip and the outer thigh.
- You can either stay up on your hands, or fold forward and let your forearms rest on the floor in front of you or fully extended your arm in front of you.
- Breathe slowly and deeply from your belly. Hold the stretch 30-60 seconds and release. Repeat on the other leg.
9. Quad Stretch with an Exercise Band (Advanced)
Photo © Hamish Blair / Getty Images
There are many different ways to stretch your quadriceps, but here is a more advanced stretch that many pro athletes use after a good warm up.
- Loop an exercise band around your arch while you are in a kneeling position.
- Lay down on your belly, while holding the exercise band.
- Reach your arms out in front of you and bend the knee of the leg with the band on the foot (see example photo). to be stretched.
- Slowing apply tension until you feel a stretch along the front of your hip, quadriceps and entire thigh.
- Be careful not to strain your bent knee.
- Hold the stretch for 20-30 seconds, release and repeat on the other leg.
- The goal is not to touch your heel to your buttock, but rather to stretch the thigh.
10. Kneeling Quadriceps Stretch (Advanced)
Photo © Quinn Rooney / Getty Images
Here is another simple way to stretch your quadriceps. This one can be done while kneeling.
- Kneel with one leg forward and one leg back, as shown in the picture.
- Reach back and get a firm grip on the foot of the back leg.
- Slowly bend the knee and lift the foot off the ground and toward your buttock until you feel a stretch across the front of the hip and thigh.
- Hold the stretch for 20 to 30 seconds, release and repeat on the other leg.