The 12 Best Stretches For Runners

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Cross Training For Runners
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David Dack

I love running—it’s one of the best cardio workouts you can do.

It keeps me fit, clears my mind, and makes me feel good overall.

But there’s a catch (there’s always a catch, right?).

Running is a high-impact sport, and all that pounding on the pavement can take a toll on your body, especially your lower limbs and joints.

Over time, this stress can limit your flexibility and mobility, slow your performance, and—worst of all—increase your risk of injury.

And let me tell you, that’s the last thing you want as a runner. I’ve been there, and it’s no fun being sidelined due to injuries like Achilles tendonitis or IT Band Syndrome.

That’s why stretching is so important!

It helps your muscles recover after a run and prevents that tightness that can mess with your running form and performance.

Stretching can even help prevent post-run soreness—at least, that’s been my experience, though I can’t promise scientific proof for that. I’d recommend you try and see if it works for you.

In short, making stretching a regular part of your post-run routine will help you feel better after each run and make your running more efficient and enjoyable in the long term.

The Myth of Pre-Run Stretching

A lot of people think you should stretch before you run, but that’s not the best idea—at least not static stretching. Research shows that static stretching (holding a stretch for 30 seconds or more) before a workout can reduce your strength and running performance.

Plus, it doesn’t seem to do much to prevent injuries.

So, focus on a good warm-up instead of stretching before your run to get your muscles ready. Save the stretching for after your run when your muscles are warm and pliable, which is when it’s most effective.

How to Stretch Properly

When you stretch, the goal is to loosen your running muscles, improve flexibility, and prevent post-run tightness. Here’s how to do it right:

  • Stretch after your run when your muscles are warm. This helps prevent injury and ensures you get the most out of each stretch.
  • Hold each stretch for 30 to 60 seconds. Don’t rush! Stretching is about releasing tension, not forcing your muscles.
  • Avoid bouncing or jerky movements. These can lead to injury. Instead, stretch slowly and gently.
  • Focus on your breathing. Deep, controlled breaths will help you relax into the stretch and get a deeper release.

Key Muscle Groups to Stretch After Running

Not sure which muscles to focus on? As a runner, there are a few key areas you need to pay attention to:

  • Hamstrings: Tight hamstrings can lead to lower back problems and reduce your running efficiency.
  • Quadriceps: Flexible quads are key for knee lift and speed, but tight quads can cause a runner’s knee.
  • Hip Flexors: If you have tight hips, you’re setting yourself up for issues like IT Band Syndrome and lower back pain.
  • Calves: Tight calves commonly cause shin splints and plantar fasciitis.
  • Lower Back: A tight lower back can affect your posture and running form, so keeping this area flexible is important.

The Best Stretches For Runners

Without further ado, here’s a list of my favorite runners-friendly stretches.

Enjoy!

Targeted Muscle: The Hamstrings

The hamstrings are prone to injury, especially among runners.

Tight hamstrings can lead to pulled muscles and lower back problems.

They can also hinder range of motion, which limits running efficiency.

Here are two runner’s stretches to help you improve your hamstring’s flexibility and mobility.

1: Standing Single Leg Hamstring

Stand with your feet hip-distance apart.

Bend your right knee slightly and extend your left leg before you, pointing your toes up.

Holding this position, lower your upper body towards your knee and reach your hands toward your left foot’s toes as far as possible.

Hold this position for 30 seconds, then switch to the other side.

2: The Lying Hamstring Stretch

Lie flat on your back with your legs extended and your back straight.

Pull your right knee to your chest to keep your left leg extended on the floor.

Put your hands behind your right knee and slowly straighten the leg towards the ceiling, keeping both hips on the floor.

Hold for 30 seconds, then switch sides.

Targeted Muscle: The Calves

The calves are runners’ most overworked muscles, and inflexible calves set the stage for strains, shin splints, and plantar fasciitis.

Boosting this muscle’s flexibility and mobility can also improve stride length and cadence.

3: The Runner’s Calf Stretch

Stand facing a wall.

Then, place both arms on the wall with your arms extended and your back straight.

Step your right leg backward while keeping your heel planted to the ground and your leg extended without bending your knee.

To stretch the calf, lean forward slightly towards the wall while pressing your back heel into the ground until you feel a good stretch in the muscle.

Breathe deeply and hold for 30 seconds or more, then switch sides.

Targeted Muscle: The Quadriceps

Flexible quadriceps muscles are the key to stronger knee lift and speed, while tight quads are one of the main causes of the dreaded “runner’s knee.

4. The Standing Quadriceps Stretch

Start by standing with your legs and hips apart.

Stand tall while holding your right foot behind your butt, with your knee pointing to the floor.

If you need it, grab a chair for balance.

Keep your thighs lined up and your core engaged throughout the stretch, holding for no more than 30 seconds.

Repeat with the left leg.

Targeted Muscles: The Hip Flexors

For most runners, the hips are the weakest link.

Ignoring them can set the stage for a runner’s knee, Iliotibial Band Syndrome, lower back pain, and other trouble.

It’s happened to me.

I believe that tight hip flexors are the reason I suffered from knee problems for so many years.

5. The Hip Flexors Lunge Stretch

Begin kneeling and lunge forward with your right leg, pressing your left knee to the floor.

Extend your hips forward until you feel a stretch down the front of your left leg around your hips.

Repeat on the opposite side.

6: The Pigeon

This is one of my favorite yoga poses for runners.

It targets the hip flexors and the lower back.

Assume table position (on your hands and knees with a flat back).

Bend your right knee and bring it to a comfortable position between your hands.
Take your left leg and stretch it fully behind you.
Exhale and bend down to the ground.

Make sure you’re resting your torso on your leg and rest your head on the floor.

Targeted Muscles: The Lower Back Muscles

This is another major muscle group you need to stretch regularly to release running stress, improve mobility in the lower body, and prevent aches and pains.

7. The Lower Back Knee Crossover Stretch

Lie on your back with your legs extended and your back straight.

Bend your right leg and grab your right foot.

Keeping your left shoulder on the floor, grab the outside of your knee with your left hand and guide it across your body and towards the ground on your left side.

Try to move your knee closer to the ground while keeping both shoulders in contact with the floor.

Return to the starting position and repeat the same stretch on the other side.

You can end this runner’s stretch routine by doing Shavasana.

Lay on your back, with your arms and legs spread at about 45 degrees, and breathe deeply.

It’s good for you!

8. Hip Flexors & Psoas Stretch

Muscle targeted: The hip flexors and the Psoas

Proper Form

Start with a forward lunge position, then place your hands on your lead knee.

Next, lower your left knee to the ground, then stretch. Press down with your hands and extend the hips forward until you feel a stretch in front of your thigh, groin, and hip.

While keeping your pelvis tucked.

Hold the stretch for 30 seconds, then switch sides.

9. The Forward Hang

Muscle targeted: lower back, glutes, hamstrings, and calves

Proper Form

Stand with your feet hip-distance apart and knees slightly bent to perform this powerful stretch.

Next, bend at your waist on the exhale and fold forward from the hips, reaching for the floor.

Reach as far down as you can and grab onto your shins, ankles, or toes.

For more stretch, interlace your fingers behind your back.

Hold the stretch for one full minute and breathe deeply to release tension in the lower back, hamstrings, and calves.

Additional Resource – 13 Exercises to improve running

10. The Standing Chest Stretch

Muscle targeted:

Chest and shoulder muscles.

Proper Form

Stand tall with your feet shoulder-width apart.

Next, lace your fingers together behind your back and straighten your arms.

Then, with your arms straight, squeeze your shoulder blades together while aiming to extend your elbows out to the sides to open and stretch your chest.

Hold the stretch for 30- 45 seconds, then slowly release your arms to the sides.

11. Standing IT Band Stretch

Muscle targeted:

The Iliotibial Band is a group of fibers that run outside your thighs.

Proper Form

Begin by standing tall, then cross your left leg behind your right and point the toes of your left foot out about 45 degrees.

Next, while engaging your core, lean slightly forward and to the right side until you start feeling a stretch on the outside of your left leg.

To stay on the safe side, make sure to lean against a chair or a wall.

Hold the stretch for 30 seconds, then switch to the other side.

12. The Inner Thigh Stretch

Muscle targeted: Adductors and the whole groin area

Proper Form

Stand upright with straight back, feet wider than the hips, and toes turned out.

Next, slowly bend your knees, squatting straight down while keeping your hands on your thighs until you start feeling a stretch all over the inner thighs.

Keep your shoulders relaxed and back straight throughout the stretch, and never allow your knees to move past your toes.

Hold the stretch for 30- 45 seconds, then slowly press back to the starting position.

Customizing Your Stretching Routine for Your Running Style

Stretching isn’t a one-size-fits-all approach—different runners have different needs, and a sprinter’s routine might look a lot different than a marathoner’s. Here’s how you can tailor your stretching routine to match your running style and goals, plus tips for pre- and post-run stretches that get you prepped and recovered in the best way.

For Sprinters: Focus on Dynamic Power

If you’re a sprinter or enjoy shorter, fast-paced runs, prioritize stretches that warm up your fast-twitch muscles. Dynamic stretching before you start can activate those muscles for the explosive power you need in sprints.

Pre-Run:

Add high knees and butt kicks to your warm-up to target your hamstrings, glutes, and hip flexors—muscles that power your speed. Aim for 2 sets of 20 seconds each.

Post-Run:

Cool down with longer-held static stretches, focusing on the muscles that take a beating during sprints. Try a standing quad stretch (hold for 30 seconds each side) and seated hamstring stretch (hold for 30 seconds per leg) to aid recovery and prevent tightness.

For Marathon and Long-Distance Runners: Keep it Balanced

Long-distance running is all about endurance, so stretching routines for marathoners focus on injury prevention and flexibility to support your stride over long periods.

Pre-Run:

Start with dynamic stretches that increase blood flow and gently activate muscles without overstressing them. Leg swings (10 reps per leg, front-to-back and side-to-side) are great for loosening up your hips, and walking lunges (10 reps per leg) help engage your quads, hamstrings, and glutes.

Post-Run:

After a long run, prioritize stretches that help reduce stiffness and promote circulation. Try a downward dog stretch to target your calves and hamstrings, and finish with a hip flexor stretch to keep your hips from tightening up after those long miles. Hold each stretch for about 30 seconds on each side.

For Trail Runners: Build Stability and Flexibility

Trail running involves uneven terrain and engages stabilizer muscles more than road running. Your stretching routine should prepare those stabilizers and help prevent ankle or knee injuries.

Pre-Run:

Use dynamic calf raises (15 reps per leg) to warm up your calves and ankles, essential for navigating rocky or hilly trails. Lateral lunges (10 reps per side) also help prepare your hips and inner thighs for uneven footing.

Post-Run:

Target the calves, hamstrings, and hips with static stretches to release tension and improve mobility. A calf stretch (hold for 30 seconds on each leg) and figure-four stretch for your glutes (hold for 30 seconds per side) can be especially helpful after a challenging trail run.

Conclusion

Stretching after your run is one of the easiest ways to keep your muscles flexible, prevent injury, and improve your overall running performance. I’ve made it a regular part of my routine, and I highly recommend you do the same. Whether a beginner or a seasoned runner, these stretches will keep you feeling good and ready for your next run.

If you have any questions or want to share your favorite stretches, please comment below.

David D.

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9 thoughts on “The 12 Best Stretches For Runners”

  1. Thank you for stretching tips! I was debating with my self go back in to weights training or running I love running but allways seem to injure my self , running it is i never stretched enough hopefully free of injury this time
    Cheers Heather

  2. David,

    Great blog! Excellent writing and very helpful for runners of all levels!

    I especially like this stretching piece as I have been running for 23 years and do not stretch in the traditional sense. I have found not doing traditional stretches helpful for me to avoid injury. Since I stopped stretching the only injuries I have gotten are from clumsy things like stepping in a hole and turning an ankle, lol.

    Because of this I have glazed over stretching routines on my running blog rather letting runners find their own resources for good stretching routines. May I share this post there or at least a link to this post? I believe this could be very helpful.

    It would also be nice to highlight someone else’s writing and running experience on there.

    Peace-
    John

  3. Too bad that photo at the top of the page does NOT belong to Jeremy Hall…internet theft at its best. I just happen to know the photographer that took that and he’s not very happy right now!!!

  4. Thanks for this information. I have never been sure about stretching before or after a run and this article cleared it up for me. I now know that a warm up is important before a run and stretching is best after a run. Nice post!

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