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  • Fletch B.

10 Best Stretches for Runners for 2022

Updated: Jan 13




Stretches Increase Performance


Post-run stretches help muscles that work hard during running and other athletic activities to relax the muscles.


This is done by using specific stretches that target muscles that tighten during running or athletics.


The stretches also make a runner more comfortable and increase performance if done before running competitions.


Stretches also reduce recovery times for the muscles of the legs, upper, shin, needle glute, and lower body. These muscles take up all the effects and impacts of running.


Even as you stretch the muscles, safety should be the top priority. Ensure to go at your own pace because it helps to stay free from injuries. Quick and jerky movements should be discouraged when doing stretch-ups.


Do not bounce as you do the stretches. Additionally, make sure you can identify your maximum tension point as you do these stretches.


Never go beyond this point as this may lead to injuries. If the exercises are hurting, then you should lessen the range of motion.


Here are 10 stretches to consider as a Runner


Hamstring Stretch


image ham string


This stretch is done while lying with your back on a floor. With the left leg on the floor and the left knee bent up, the right knee is stretched slowly up and towards the body.


Take the leg up until you hold the right leg being stretched, with your hands. Do this for about 30 seconds.

Repeat the exercise with the other leg.


The hamstring is loosened with stretcher exercises to prevent any strain and tearing. In that case, if there is a pain in the hamstring, consider seeing the doctor before attempting any treatments or exercises.


Otherwise, the pain and injury may worsen. Second, ensure you do some loosening of the muscles before you can fully exercise your hamstrings.


You can loosen the muscles by walking or doing other activities to warm the muscles.



The Yoga Stretch strap or rope is also used during the lying hamstring stretch to deepen the stretch. However, avoid tugging it too hard.


The seated hamstring stretch is done when sited in a butterfly position with the right leg extended straight and the left knee bent slightly.


You then bend towards the legs to touch the leg for support and without forcing the stretch. Wait on position for about 30 seconds and repeat with the left leg extended and right knee bent slightly.


There is a second version of the hamstring stretch where you sit on one chair as the right leg is extended on a second chair, and the left leg stepping on the floor.


You then bend towards the legs to touch the leg for support and without forcing the stretch. Wait on position for about 30 seconds and repeat with the left leg extended and right knee.


You then lean forwards to slightly stretch the hamstring. Do this for 10 seconds and repeat with the left leg extended on the second chair and the right leg stepping on the floor.



Standing Hamstring Stretch


The standing hamstring stretch is done while in a neutral spine position. The right leg is placed in front and the left knee is slightly bent.

You then hold the bent right leg with the two hands and then lean forwards slightly. Avoid leg hunching by keeping the back straight.


Yoga stretches are also included as part of the tight hamstring exercises. They can be modified to your liking. The downward dog is another exercise meant to work out the hamstring.


The hands and knees are kept on the floor and the knees are lifted. The tailbone is raised towards the ceiling.


Straight up the legs while ensuring the spine is kept in a straight position.


You can also bend the knees slightly if the hamstrings are tight and making this exercise difficult.


The triangle pose is another common type of hamstring workout done in a standing position.


The legs are then moved apart, and the arms are stretched out. Bring the right arm down to touch the ground with palms facing down as you stretch out both hands.


This is done by bending the torso over the right leg. The right and left feet are kept at right angles. The heels are kept in line with each other.


Do the exercise for 60 seconds and repeat the exercise by touching the floor with the left hand.