The Ultimate Stretch Routine For Running

Help loosen up tight muscles and support recovery with expert-approved stretches from top running coaches at Runna.

To keep your body in peak condition, incorporating a comprehensive stretch routine is essential. Stretching not only improves flexibility and mobility, but can also help prevent injuries — making it a crucial part of any runner’s training plan.

To help you build a post-run routine that actually sticks, we spoke to the experts at Runna, the #1 rated running coaching app, about their favourite stretches and how to do them right.

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Keep reading for Runna coaches Steph and Anya’s top 3 running stretches, and why stretching is a key part of their own training routines.

Coach Steph:

“Stretching is part of my daily routine to help improve my mobility and loosen off any tight spots. I am prone to hip and calf niggles (minor but persistent aches, discomforts, or problems), but stretching a little and often, helps keep any pesky injuries at bay. Stretching isn’t the most exciting part of training but I aim to do these three stretches every evening in front of the TV to set me up for training the next day.” 

Standing Calf Stretch

“Your calf muscles work hard while running, acting as both propellers and brakes. To stretch your calves, stand with feet shoulder-width apart and place your hands on a wall or partner's shoulders. Step one leg back, push your heel into the floor while keeping the leg straight, and feel the stretch in your calf. Hold for 15-20 seconds on each side.”

Kneeling Hip Flexor Stretch

“Sitting all day tightens the muscles at the front of your hips. The kneeling hip flexor stretch helps alleviate this. Kneel on the ground with one knee bent at 90 degrees. Rotate your pelvis backward, squeeze your glutes, and push your hips forward to stretch the front of your hip and quad. Raise the arm on the side of your kneeling leg to increase the stretch. Hold for 15-20 seconds, then switch sides.”

Lying Glute Stretch

“Weak, tight glutes affect your hip and pelvic position, leading to injuries. The lying glute stretch keeps them strong and mobile. Lie on your back with your knees bent and feet on the ground. Bring your right foot over your left knee. Lift both legs off the ground, interlace your fingers around the back of your thigh, and pull your leg towards you to stretch your glutes. Use your elbow to gently push the knee out if needed. Hold for 20-30 seconds on each side.”

Coach Anya:

“Prioritising stretching is a relatively new addition to my running routine, it’s a part of training that so many people skip until they realise just how invaluable it is. I focus on my mobility to improve my running form, particularly targeting my hip flexors, quads, and calves because that efficiency moving into the most natural position for running — what’s known as the triple extension — your hips, quads, and calves all working in your leg behind you to push you off the ground to propel you forward into your next step.”

90/90 hip flexor stretch

“Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing to the left. Then extend your left leg out to the side and bend your knee at a 90 degree angle, so the bottom of your foot is facing backwards. Keep your chest facing forward and place your hands in front of your shin for balance. Focus on sinking both hips into the floor.”

Double Quad Lie Back stretch

“Kneel on the floor and lower yourself so you are sitting between your legs. Slowly lean back towards the floor behind you until you feel a stretch in your quads. Some will be able to lie down completely on the floor behind them, while most of us will need to use our hands to support - don’t push the stretch past comfort.” 

Calf raises

“I do these whilst brushing my teeth! Stand on one leg and lift up onto your tiptoes. Use something for balance if you need. Slowly pulse up and down or hold the stretch each side.”

Further stretch suggestions:

Butterfly Stretch

The butterfly stretch is an excellent hip opener, especially for those with desk jobs. It alleviates tightness in the hips and lower back, improving posture. Sit on the ground with a tall posture, bend both knees out to the side so the soles of your feet touch in front of you. Engage your core to maintain a strong, upright posture. Slowly tilt forward, pushing your knees towards the floor to stretch the groin and inner thighs. Don’t force it; flexibility will improve over time. Hold for 20-30 seconds.

Standing Quad Stretch

Tight quads can lead to hip and knee issues, impacting your running form. The standing quad stretch is a simple static exercise. Stand tall, bend your right knee back to bring your foot towards your buttocks. Keep your knees under the hips, pull your foot and squeeze your glutes to stretch the front of your thigh. Engage your core and glutes to avoid arching your back. Hold for 5-8 breaths, then switch sides.

Side Bend Stretch

This stretch relieves muscle tension in your back, hips, and core, and helps with stability and balance. Stand tall with feet shoulder-width apart. Place your right hand on your hip and extend your left arm above your head. Stretch towards your right side with your left arm, keeping your body facing forward and feet firmly on the ground. Hold for 5-8 breaths, then repeat on the other side.

Standing Hamstring Stretch

Tight hamstrings are common in runners, leading to fatigue and potential injuries. Stretching your hamstrings improves flexibility. Place one leg on a chair, wall, bench, or step, and straighten it in front of you. Bend from the hips, leaning forward until you feel a stretch in your hamstrings. Keep a slight bend in the knee to avoid locking it. Hold for 5-8 breaths, then repeat on the other side.

Toe Up Calf Stretch

Tight calves can lead to several issues, such as Achilles tendonitis and knee pain. The Toe Up Calf Stretch targets the lower calf and Achilles tendon. Stand facing a wall with feet in a staggered stance. Place your forward foot on the wall, heel on the floor, and toes against the wall. Lean forward to feel a stretch in the lower calf. Hold for 5-8 breaths, then switch sides.

Torso Twists

This simple stretch mobilises your lower back and improves posture. Stand tall with feet shoulder-width apart. Place your hands on your hips or at your sides with a 90-degree bend at the elbow. Rotate your upper body from the hips, pivoting on your feet. Continue twisting for 15-20 seconds, moving slowly.

Child’s Pose Into Cobra

This sequence stretches and relaxes various parts of your body. Start lying face down with hands under your shoulders. Push up into the cobra position, arching your spine. Hold for 15-20 seconds, then push back into the child’s pose by sitting on your heels and stretching your arms out in front. Hold for 15-20 seconds. Repeat this sequence 4-5 times.

Incorporate this ultimate stretch routine into your training plan to enhance flexibility, prevent injuries, and improve overall performance.

Now you’re stretched and ready to run, you can download Runna using this link or use the code ‘HUELDIGEST’ and get your first 2 weeks of personalised running coaching plans for free.