The 5 Best Stretches for Runners
I hesitate to call myself a runner.
To be quite honest, I’ve never run more than a 5K. Don’t tell anyone though, I don’t want to ruin my image.
I do run frequently though.
Whether I’m taking Mr. Chow for his daily mile-long run-walk (we run, we stop, we sniff, we run again again), or I’m doing sprint circuits on the treadmill at Sweat Garage, my sneakers do get a lot of action.
So even though I don’t traverse a long distance each week, my legs get pretty sore. Combine that with the squats, lunges, and dead lifts I do on a weekly basis, and some days it’s hard to get out of bed.
The one thing I’ve found though that helps incredibly with preventing soreness is stretching. I know, stretching can be boring and you probably question the efficacy of it, but since I started doing these 5 moves after every run or circuit workout, I’ve been much, much less sore the next day.
I took to the park this weekend to photograph the moves for you so you can try them out yourself.
The whole routine takes only 10 minutes and can be done anywhere. I borrowed most of the stretches from poses we do in Yoga, and each moves transitions into the next like a sequence, so it’s easy to remember.
Do all 5 of the moves on one side before moving to the next.
Pigeon Pose
Bend one leg in front of you at a 90 degree angle, trying to keep the knee and foot as parallel to the body as possible. Extend the other leg out behind you. Fold over the front leg and hold the pose for about a minute. This stretch targets your hip flexors and hip rotators.
Runner’s Lunge
Rise up with the same leg forward into a lunge position, with your back leg still extended behind you and your knee touching the ground. Keep the front knee directly above the ankle. Create a slight pelvic tilt and press your hips forward until you feel the stretch in your hip. This stretch also targets your hip flexors. Hold for one minute.
Quad Stretch
From the runner’s lunge, simply reach back and grab your back foot. This will target your quad muscle. Hold the pose for another minute.
Hamstring Stretch
Release the hold on your back foot and lean back so that your front leg extends straight out. You may have to reposition yourself and move your knee back until you feel the deepest stretch possible in your hamstring. Hold for another minute.
The Skier Lunge
Rotate your body so you’re facing forward, crouching, with the same forward leg now bent and the back leg extended straight out to the side. This stretch targets your hip flexors, quads, and calves all at once. Hold for one minute.
Now simply “ski” your way over to the other side and do the rest of the moves in reverse, ending in pigeon pose on the other side.
A big thank you to Puma for giving me these super cool kicks to fuel my runs and circuit workouts lately.
The Mobium XT is Puma’s new cross-training shoe. Aside from being incredibly stylish, they’re also incredibly comfortable, light-weight, and supportive.
Have a fabulous, flexible weekend!
Karen @ Kama Fitness says:
These are such good stretches, I especially love the pigeon pose & those puma shoes !! ;)
Holly @ EatGreatBEGreat says:
Love all these stretches! Pigeon pose is my absolute favorite though! I used to not stretch after a workout. I think it mostly was because I was being lazy until I realized how important it was, so now I make a point to stretch every time.
whitney says:
I am a terrible stretcher – even before and after long runs. I MUST get better!! I have right hip bursitis and I think I should stretch it out more along with resting – easier said than done!
Ashley @ Brocblog says:
UGH you posted this because you knew I went for a run this morning and skipped stretching like a big dummy.
I need to stretch.
Kristina @ Damn Ten Pounds says:
Love all of these stretches but pigeon will forever be my favorite way to open up my hips. And if you run, you’re a runner. Don’t let the distance dictate your status as a badass :)
Whitney English says:
Thanks girl! I will run my 1 to 3 miles with pride!
Dale Janee says:
I won’t judge Whitney, I hate running, but I feel so good after I do it and I know it’s one of the best ways to burn cals I try to run 2 miles now and then. :) You’re so right about stretching though. Sometimes it doesn’t feel like it’s worth it until you’re so sore the next day. I need to remember your moves next time I run.
Love the Pumas too!
xoDale
http://www.savvyspice.com
FIONA BROOKS says:
I WILL DEF HAVE TO TRY THESE.
<3
http://www.fionabrookslifestyle.com/
Brittany @ Barr & Table says:
Pigeon pose is my favorite.. do it everyday! I need to incorporate more of these stretches though, definitely for my hamstrings. Thanks for sharing :)
Emma @ Life's A Runner says:
Thank you so much! I have the worst runner’s hips and struggle to stretch them out enough after my runs. These will definitely be making an appearance during half marathon training. :)
Whitney English says:
Glad to help! Good luck with the training!
Courtney @ http://www.harnessyourenergy.wordpress.com says:
You are an absolute doll! I’m so happy I stumbled across your adorable space! & fortunately for me, I found your stretches for runners. As a runner, you’d think I’d be a little more prudent in stretching- but this was just the reminder I needed! Thank you! Hopefully stretching makes for a less-sore Monday :)
Whitney English says:
So glad you found them helpful!! Have a happy, flexible, Monday :)
Ricky Martin says:
I love to wear a Puma brand shoe.The Mobium XT is Puma’s new cross-training footwear. Aside from being incredibly stylish, they’re also incredibly comfortable, light-weight, and beneficial.That’s why i buy this shoe.best training shoe
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Anita says:
Hello Whitney!
I power walk every morning and I only know a couple of stretches.
Thanks so much for the 5 stretches for runners!
Whitney English says:
You’re welcome! Glad you found them helpful! I swear by them :)