How to Stretch Before A Run: Pre and Post Stretches For Runners

One of the best pre running stretches covers the Bent-Knee Forward Swing, a dynamic exercise that preps your legs and hips for action. It's a warm-up that wakes up your muscles and gets them ready to hit the road. 

How To Do It?

• Stand tall, swing one leg forward with your knee bent at 90 degrees. 
• Keep the movements smooth and controlled, not wild.
• Do this stretch for 10-15 swings per leg. 

The side lunge is a dope move for runners, helping to loosen up those inner thighs, hips, and glutes. It’s a solid way to boost your range of motion, so you're not running like a robot.

It’s also a killer stretch that preps your legs for all that running on the road, keeping things injury-free and balanced.

How To Do It?

• Stand tall, feet hip-width apart.
• Take a big step to the side, bending that knee.
• Push your buttocks back and keep the other leg straight.
• Then, you should sink low, feel the stretch, then push back up.
• Repeat on the other side for a few minutes.

A warm-up party for your upper body, Arm Swings gets your shoulders, arms, and upper back all loosened up before you hit your running journey.

They help with your range of motion and get the blood flowing, hence you’re less likely to pull something when you start running.

How To Do It?

• Start by standing tall.
• Then, start swinging your arms forward and backward like you're walking, but exaggerate it.
• Keep your core tight, and go for about 20-30 swings.
• Feel that stretch? That’s your shoulders and back getting ready to roll!

High knees is a simple exercise that can be  answer to "How to stretch for a run?" This exercise is a combo of cardio and stretch, getting your blood pumping and loosening up those leg muscles.

It's all about fast, powerful movements that mimic running, but with extra oomph. Perfect for warming up and getting in the zone.

How To Do It?

• Stand tall, feet hip-width apart.
• Start jogging in place, but bring your knees up to hip level.
• Swing those arms like you're running for real.
• Keep it snappy and light on your toes.

This is a solid move for runners that features the creation of the number "4" with the legs. The Walking Figure 4 Stretch loosens up those tight glutes, hips, and lower back, all while prepping your legs for some running action.

Whether you’re hitting the pavement or the trails, this stretch will aid in keeping your stride smooth and injury-free.

How To Do It?

• Lift one foot and place your ankle on the opposite knee. This makes the number 4.
• Then, sink into a mini squat, balancing as you stretch that hip.
• Take a few steps and switch sides.
• Keep it chill and steady. Let your body warm up nice and easy.

This exercise works your shins and ankles, helping to prevent injuries like shin splints. Plus, they’re super easy and can be done anywhere. Just a quick stroll on your heels gets those muscles fired up and ready to go.

How To Do It?

• Begin by standing tall and lifting your toes off the ground, balancing on your heels.
• Start walking forward, keeping your toes off the ground.
• Take slow, controlled steps for about 20-30 seconds.
• Conduct this stretch for a few minutes to get those legs warmed up.

Think of an imaginary enemy receiving a good smack with your foot. This dynamic stretch helps to wake up your hamstrings and get your legs ready to fly.

It amps up your leg muscles, preps your joints, and boosts your range of motion. Great for loosening up before you hit the road for running.

How To Do It?

• Stand tall, kick one leg straight up, trying to tap your hand.
• Alternate legs, keeping your core tight and movement controlled.
• Make smooth kicks, back and forth, like you’re in a slow-mo action flick.
• Perform 10 kicks per leg to get those muscles all fired up.

One of the best pre run stretches, Leg Raises are a solid move for boosting your flexibility and strength, especially in your core and hip flexors. They're super useful for getting your muscles prepped for a run and improving your overall balance.

Just like other stretches, they are easy to perform and don’t need any complex equipment. 

How To Do It?

• Lay down flat with your legs straight.
• Lift them towards the sky, keeping them straight and close together.
• After that, slowly lower them back down.
• Aim for a few sets of 10-15 reps.
• Feel that burn and enjoy the stretch.

This exercise is all about loosening up your lower back, hamstrings, and calves. Forward Bend is a chill way to get your muscles ready for action.

Plus, it's super simple and doesn’t need any fancy gear. It's just a good stretch to help you ease into your run, keep things loose, and prevent unnecessary tightness.

How To Do It?

• Bend over from your hips, keep your knees slightly bent, and reach for your toes with both hands.
• After that, let your head hang loose and chill for a few seconds.
• If you’re feeling tight, you need to hang out there and breathe easy.
• Then slowly roll back up.

Warming up before a run can make your running experience more fruitful. However, the question arises whether you need to stretch the muscles after the running session as well. The answer to that question is: Yes!

When running, you'll witness an increase in your heart rate to deliver oxygen to various parts of the body. When you stretch after a run, it could help cool you down and return the heart rate to a normal level. Moreover, the lactic acid accumulated after a good run will also be cleansed with a post run stretch.

Here are some of the best post run stretches to do:

The standing calf stretch is a game-changer for loosening up those tight calves after a marvelous run. It targets the muscles at the back of your lower legs, helping to relieve any tension and prevent cramps.

Likewise, this workout has a quick and easy way to cool down and keep your legs feeling fresh and flexible.

How To Do It?

• After a run, quickly find a wall or sturdy surface.
• Step one foot back and press the heel down, keeping your back leg straight.
• Bend your front knee slightly.
• Hold it for about 30-40 seconds, then switch legs.
• Repeat the process for a few minutes.

It's a perfect way to relax those quads and keep your legs from feeling stiff after a run. Quadriceps Stretch targets the front of your thighs, which can get super tight from all the running.

Stretching these muscles promotes flexibility and can prevent soreness. Plus, this is a total game-changer for your post-run recovery.

How To Do It?

• Grab your ankle and pull it towards your butt while standing up (or lying down).
• Keep your knees together and push your hips forward a bit.
• Remain in this position for about 25-30 seconds, then switch your legs.
• If you need to, hold onto something for balance.

After a run, your hip flexors can become tight and cranky, so giving them some stretching is crucial. This simple exercise helps to loosen up those muscles and prevent stiffness.

It’s also superb for improving your range of motion and easing any soreness from pounding the road and your legs.

How To Do It?

• Drop one knee to the ground and the other foot in front, forming a 90-degree angle.
• After that, push your hips forward gently and feel that stretch in the front of your hip.
• Remain in this position for about 20 seconds, then switch sides.
• Keep it chill and enjoy the tight spot's release.

Downward-Facing Dog is a classic yoga pose that’s perfect for cooling down after a run. This yoga helps to stretch out your hamstrings, calves, and back.

Plus, it also helps release any tension you’ve built up. One of the top post running stretches, it's like a full-body reset, making it smoother to recover and avoid soreness.

How To Do It?

• Start on all fours, then lift your hips up and back.
• Straighten your legs and form a V-shape with your body.
• Then, press your heels towards the ground and spread your fingers wide.
• Hold the pose for around 20 seconds, then chill and breathe.

The Pigeon stretch is a fantastic post-run stretch for easing tight hips and glutes after a run. It helps to open up those muscles and improve flexibility.

It's perfect for unwinding and relieving any post-run tension. Moreover, the Pigeon stretch can be done without needing much space, i.e. just a mat or some soft ground will suffice.

How To Do It?

• Start in a plank position, then slide one knee forward and place it behind your wrist.
• Stretch the other leg back and lower your hips towards the ground.
• Relax into it and hold for a bit.
• Switch sides and repeat for a few minutes.

This stretch is a simple move that targets the muscles in the back of your lower leg (calves), helping to improve mobility and reduce tightness. Hence, it is perfect for chilling out your calves after a grueling run.

How To Do It?

• Sit down with one leg stretched out straight and the other bent.
• After that, reach for the toes of the straight leg, pulling them towards you.
• Hold the stretch for around 30 seconds.
• Then, switch legs and repeat the process.
• Perform this stretch after every run to feel those calves loosening up.

Doing the pre-run and post-run stretches is not just for show; it has a plethora of benefits for the human body and the subsequent running exercise. An adept runner will conduct these stretches to keep their body in top shape.

Here are the importance of practicing these exercises:

Improves Running Performance

Kicking off your run with some solid pre-run stretches gets your muscles all warmed up and ready to roll. You’ll feel more limber and quicker, helping you smash your run goals and improve your overall performance.

Basically, stretching is like giving your body a high-five before hitting the road, keeping you in the game and proactive for the next run.

Reduces the Risk of Injury

It's true that nobody wants to be sidelined by an injury. Pre-run stretches are your best bud for warming up those muscles and joints, making them less likely to pull a nasty injury mid-run.

Doing some stretching gives your body a heads-up for the workout ahead. Meanwhile, don’t sleep on post-run stretches! They help chill out tight muscles and speed up recovery.

Promotes Better Circulation

Stretching is like a mini massage for your muscles, getting that blood flowing and keeping everything nice and easy. Pre-run stretches help bring oxygen and nutrients to your muscles, providing them a boost before you hit the road.

Likewise, post-run stretches keep that circulation pumping after the run. They can flush out lactic acid and other unhealthy stuff that can make you feel like a zombie.

Promotes Faster Recovery

If you want to bounce back quickly after a run, stretches are your secret weapon. Post-run stretching helps your muscles cool down and relax, which implies less soreness the following day.

They can also clear out all that lactic acid buildup, so you’re not walking around like a stiff robot. Plus, when you stretch it out, you’re maintaining the flexibility of your muscles to get ready for the next adventure.