We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Fitness

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What are the Different Types of Running Stretches?

By Bethany Keene
Updated: May 17, 2024
Views: 4,157
Share

It is important to stretch before and after running to avoid muscle injury and pain. Running stretches may be any stretches that work various muscle groups in the body, particularly the legs, arms, and hips. Before doing any running stretches, however, it is important to consider some important tips.

The first is to avoid stretching cold muscles. Do not simply walk out the door in the morning and start stretching; this can lead to a pulled muscle. Instead, do some brief warm-ups, such as a brisk walk or slow jog, and then stretch the muscles once they are warm. Some runners say it is not necessary to stretch muscles at all before running, it is just necessary to slowly warm up, but others disagree.

The most important time to stretch is after running, when muscles are warm. Be sure the stretches are slow and gentle, and do not bounce while stretching. It is important to make the stretches one slow, fluid movement to avoid muscle contraction and injury. If any muscles feel especially tight, pay particular attention to those. They could potentially continue to tighten after the run and cause pain.

Doing running stretches after a run can also help to strengthen the muscles used most frequently. Some of the best running stretches include heel drops and calf raises, which will strengthen and stretch the muscles of the calves. Groin stretches are another type of running stretch, as well as hamstring and quadricep stretches.

A heel to buttock stretch is a good stretch for the front of the leg. Toe touches are a great way to stretch the legs, either with legs apart or crossed. Remember to bend from the waist when doing toe touches, and do not round the upper spine.

Other types of running stretches are designed to loosen the arms, hips, and lower back. Do not neglect these areas, because it is particularly easy to pull a muscle in the hip or back when running. It is a good idea to search online for a diagram or example video for these individual stretches, or ask a trainer at a gym to demonstrate. Runners often recommend stretching for ten to 15 minutes after a workout, and warming up for a similar amount of time before a workout. Someone who stretches regularly will likely have an easier time running as well as the ability to better heal after an injury than someone who never takes the time to stretch.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.

Editors' Picks

Discussion Comments
Share
https://www.wisegeek.net/what-are-different-types-of-running-stretches.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.