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We all know we should stretch after a run, but the temptation to skip it is strong. Once you’ve finished, it’s far more appealing to sit down, check Strava and wait for the kudos to roll in. The good news is, stretching for runners doesn’t need to take long, just a few focused moves can make a big difference.

While you’re waiting for your run to upload, take a minute or two to target key muscle groups. This simple stretching for runners routine will help aid recovery and keep you running smoothly, without eating into your day.

Should I stretch before or after a run?

These are static stretches that are a useful part of your cool down routine. You should finish your run and walk for a few minutes to help your heart rate come down more gradually, and then perform these stretches. It’s important that you only perform these stretches after you’ve finished your run, not before it. Before your run, you should do a dynamic warm-up.

How long should I hold each stretch for?

A post run stretch isn’t the same as you’d do in a yoga class. It’s not about increasing your flexibilty, its goal is to return your muscles to their pre-run state. So a short stretch of 10-15 seconds each is all you need. It doesn’t take long, but you’ll still feel the benefit.

Muscles used Inner thighs (adductors)

Why do it? Your inner thighs help with lateral stability while you run. When they get tight, that can lead to knee, hip or back pain.

Technique

• Stand with your feet twice your hip-width apart
• Bend one knee until you start to feel the stretch on the inner thigh of your straight leg
• Hold the position for 10 seconds before changing over to the other side

Watch points Don’t bounce your stretches. Hold the position.

2) Calf stretches for runners

Muscles used Calves (gastrocnemius, soleus)

Why do it? Your calf muscles work very hard when you run, especially during hill sessions and interval sessions. Good calf flexibility will also improve your ankle mobility.

Technique

• Stand with the ball of your foot on a weight or book
• Ensure that your heel stays on the floor
• Step forwards with your other leg
• Hold the position for 10 seconds before changing over to the other side

Watch points Runners’ calf muscles can get particularly tight – ease into this one.

3) Lower back stretches for runners

Muscles used Back, side muscles (erector spinae, obliques)

Why do it? Keeping your back supple will help prevent running injuries.

Technique

• Lie on your back with your knees and hips at right angles and your arms sideways
• Roll your knees over to one side
• Hold the position for 10 seconds before changing over to the other side

Watch points Aim to keep your shoulders and knees on the floor.

4) Hamstring stretches for runners

Muscles used Back thighs (hamstrings)

Why do it? Tight hamstrings can lead to injuries in your ankles, knees, hips and back, so keep them supple to stay injury free.

Technique

• Lie on your back on the floor
• Keep one leg flat on the floor
• Extend the other leg up to the ceiling
• Grab hold of your leg with both hands and gently pull it towards you
• Hold the position for 10 seconds before changing over to the other side

Watch points Don’t bounce your stretches. Bend your knee a little if you need to.

5) Piriformis stretch

Muscles used Deep hip muscle (piriformis)

Why do it? Runners frequently struggle with tightness in their hip and groin area.

Technique

• Sit on the floor with your left leg bent in front of your body and your right leg extending backwards
• Lean forwards with your upper body and lower your head towards the floor
• Walk your arms out in front of you
• Hold the position for 10 seconds before changing over to the other side.

Watch points Ensure that you keep your hips level. Where you feel the stretch might be different on the left and right side.

6) Cobra stretch

Muscles used Stomach and back (rectus abdominis, erector spinae)

Why do it? This is a great exercise to improve your posture.

Technique

• Lie on your stomach on the floor
• Place your hands next to your shoulders
• Slowly straighten your arms and lift your head and shoulders off the floor
• Keep your hips on the floor
• Straighten your arms only to the point where you start to feel your hips lifting up off the floor

Watch points If you feel a pinch in your lower back, bend your arms slightly to prevent you from lifting too high and over arching your back.

7) Quad stretch for runners

Muscles used Front thighs (quadriceps)

Why do it? Tightness in your quads can affect your knees.

Technique

• Lie on your side on the floor
• Grab hold of your ankle
• Pull your heel towards your bottom
• Hold the position for 10 seconds before changing over to the other side

Watch points If you can’t easily grab your ankle, you can use a towel or resistance band to help.

8) Child pose

Muscles used Back, shoulders (erector spinae, deltoids)

Why do it? This is a great exercise to help you to release the tension in your back and shoulders.

Technique

• Kneel on the floor and sit backwards onto your heels
• Bend forwards from your waist
• Aim to put your forehead on the floor
• Reach forwards with your arms
• Hold the position for 10 seconds

Watch points Don’t worry if you can’t get your head on the floor.

Ready to step up your running? Check out our 10k training plans.