Best Stretches for Runners
Seated Hamstring Stretch
- Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
- Reach toward your ankle. Keep your knee, neck, and back straight.
- Feel the stretch in the back of your thigh.
- Hold for 30 to 60 seconds. Repeat 2 times.
Kneeling Hip Flexor Stretch
- Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.
- Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg).
- Move slowly back and forth 5-10 times, or maintain a hold for 30 seconds.
Straight Leg Wall Calf Stretch
- Place both hands on the wall with your arms straight.
- Bend your right leg forward and extend your left leg straight behind you.
- The toes of both feet should point towards the wall.
- Lean towards the wall and push your left heel into the floor.
- Hold for 10-30 seconds before repeating with the opposite leg.
Standing Quadricep Stretch
- While standing, hold onto a countertop or chair back to assist in balance.
- Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
- Gently pull on your ankle to bend your knee as far as possible.
- Maintain position for 30 seconds.
- Return to standing position.
- Repeat exercise 3 to 5 times with each leg.
