7 Stretches Every Runner Should Do

Adductor stretch

Adductor StretchStand with a wide split stance. Lean towards one side, creating a straight leg on the opposite side.

You should feel a stretch along the inside of the leg. Maintain the position for 20 seconds.

 

 

Piriformis StretchPiriformis and ITB stretch

Sit with your back straight and cross one leg over the other. Hold your knee with the opposite arm and pull your knee across your chest towards the opposite shoulder until you feel a stretch on the outside leg and/or buttock. Maintain the position for 20 seconds.

Calf stretch

Calf StretchStand facing a wall or object and place your foot up against the wall. Keeping a straight knee, lean forward until you feel a stretch in the calf and hold the position for 20 seconds.

 

 

Hamstring Stretch

Hamstring Stretch

Sit on the ground with one leg bent and one leg straight. Bend your body forward and reach for the foot of your outstretched leg, keeping the knee straight, until you feel a stretch in the back of your leg. Relax and hold for 10-20 seconds.

 

Back Stretch

Back StretchKneel on all fours, having your hands and knees shoulder distance apart. Hips should be at 90 degrees and your lower back should be neutral with a slight curve. Slowly move your hips backward to get the buttocks to your heels, maintaining a straight back position. Hold the stretch position for 30-60 seconds.

 

Quadriceps Stretch

 

Quadriceps stretch

Lie face down, knee to be stretched bent and a small rolled towel behind the knee. Reach back and grasp the ankle. Straighten the knee against your own resistance with 20% force, for 10 seconds. Exhale, gently pull your ankle toward your hip. Repeat the stretch 3 times.

Gluteal Stretch

Gluteal StretchLie on your back with your knees bent, place one foot over the opposite knee. Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch. Maintain the position and relax. Push on your knee to increase the stretch holding for around 20 seconds. Repeat both sides.