The Most Effective Stretches For Runners

It has seen that most of the beginners who love running, prefer to do some static stretches. For example, a 15 to 30-second toe touches. However, it has proved that this is the worst possible warm-up for a run. The reason is static stretches reduce the muscle’s capacity to produce maximum force. In other words, you may lose some agility capabilities.

So, it is very important to know what are the best stretches for runners? In fact, a lot of studies have been conducted to find out some effective stretches. However, here some dynamic stretch exercise that you can prefer to do before start running. Usually, all these stretching exercises target the muscle groups that are used during the runs. So, let’s have a look into those stretches.

Some Effective Stretching Exercises Of Runners

Quadriceps Stretching
Quadriceps Stretching

Quadriceps Stretching

The quadriceps muscles cover most of the side and front area of thighs. So, if you are running up or down hills, you need to stretch the quadriceps. To stretch the muscles, follow the below mentioned steps.

  • Stand straight and pull the leg behind with your hand.
  • Now, tuck the pelvis and bring the shin toward the thigh.
  • Keep the knee pointing downward and hold the position for around 20 to 30 seconds.
  • Then do the same with another leg.

While doing the stretching, you can use a chair to achieve balance. This is not only simple but also one of the most effective stretches for runners.

Hamstring Stretching

Hamstring Stretching

Hamstring Stretching

This is the back portion of the thigh. In detail, it covers the area from the hip to your knee. To perform the stretching:

  • Sit on the floor and first extend the left leg forward.
  • Then, slowly move the right foot toward the inner thigh. If possible, let the right foot to touch the top portion of the left leg.
  • Now, slowly lean forward toward the left foot. At least try to touch the toes of the left leg.
  • Hold that position at least for 30 seconds.

Repeat the same with your other leg. However, do it very carefully and don’t put much stress on your muscle.

Calf Stretching

Calf muscles are located on the back of the lower legs. These areas play a great role in running. In fact, a poor calf stretching exercise can lead to injury and soreness. However, in order to perfectly stretch the calf muscle:

  • Stand straight and bring the right foot behind the left foot.
  • Now slowly bend the left leg forward but keep the right leg straight.
  • Don’t bend the right knee. Now, straighten the back and stay on the position for around 30 seconds.

Repeat the steps with the right leg.  If done properly, you can feel stretch in the back of your knee and ankle. It is very easy to do. Therefore, this is treated as one of the simplest stretches for runners.

Heel Drops Stretching Exercise

When it comes to some effective stretches for runners, heel drops will come in the list. For this, position yourself on a curb with the front foot. Then drop the heels and stay in that position five seconds and lift it again.

So, if you are runner, practice these stretching exercises now. After that you can run better and faster.

`
Subscribe to our monthly Newsletter