Best Running Stretches
The Essentials

The best running stretches should include lower and upper body stretching techniques. And remember, stretch post-run when your body is warmed up. Stretching your muscles when they’re cold could cause injury.

Here is a list of the best running stretches techniques you should incorporate into your post-run routine. It’s nice to use this tie as your cool-down period too. Stretch and hold for about 10 seconds, but if it becomes uncomfortable, stop.

Upright Wall Pushup
Stand upright next to a wall with both feet together. Push against the wall with your hands while bending your knees slightly. This puts pressure on the back of your ankles for a good Achilles stretch.

Bent Wall Pushup
Assume the same position, but lean over at the hips with one foot in front of the other. Raise your toe towards your chest. Alternate and repeat.

Hamstring Stretch
Stand with your feet together, bend over at the hips and reach for your toes or as far as you can comfortably go. Do this with your feet crossed. Alternate and repeat.

Quadriceps Stretch
Sit on your knees and lean back. Try not to flex your knees too much.

Heel to Rear
Stand next to a wall with one hand on it. The other hand holds one of your feet behind you next to your rear. Alternate and repeat.

Iliotibial Band Stretch
Lay on your back with your knees bent and your feet flat on the ground. Bring one leg up and set your foot on your opposite knee. Reach through your legs with your opposite arm and grab your opposite leg. Alternate and repeat.

Groin or Butterfly Stretch
Sit with your knees bent to the side and the soles of your feet touch each other. Let your arms push your legs down to a comfortable position.

Hip & Lower Back Stretch
Sit like the Butterfly, but bring one knee up with your foot flat on the ground. Then reach back with your arm on the same side while trying to keep your torso as straight as possible. Alternate and repeat.

Cross-Arm & Back Stretch
Stand with your feet shoulder width apart. Cross one arm across your chest while using your other arm to press at its elbow. Alternate and repeat.

Side Stretch
Stand with your feet shoulder width apart. Raise you arms straight above your head. Lower you arms and body to one side. Alternate and repeat.

These are the best running stretches for your post-run cool down. If you simply do not have enough time to complete them all, take a few but try to get a nice variety of stretches for full benefit.

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