12 Stretches For Runners To Prevent Injury

1. Leg Swings

This is one of the simplest dynamic stretches we can do anywhere to prepare for a good run. It targets our lower back, glutes, and hamstring muscles effectively.

Swinging the legs may occur with huge momentum and if this puts our body at risk of falls and slips, then we could utilize the support of a sturdy surface like a wall or tree.

Steps To Do It:

• Stand tall with your feet close to each other. Hold a wall or tree for support.
• The back should be straight while the shoulders must be back and down.
• Raise the left leg and start swinging it with controlled momentum.
• Go forward at first, followed by moving the leg to the starting position and then going backward.
• Perform the moves slowly, and gradually build up speed over time.
• Continue practicing this exercise for 10 reps, then switch to the right leg.

2. High Knees

High Knees is a popular way for runners to get ready for some running action. The fast-paced jogging motion in place helps relieve tightness in hip flexors and hamstrings. That’s why, it is widely regarded as one of the top warm-up exercises runners can do.

Steps To Do It:

• Start by standing in an upright posture. The back must be flat and the chest puffed out.
• Take a deep breath, and lift your right leg through bending at the knee.
• Raise the right knee as high as possible. Try to reach the waist level.
• Once the right leg is raised high, lower it down with proper momentum.
• While lowering the leg, you should raise the left leg at the same time.
• Perform the jog without shifting the position. Keep both hands at your sides while doing the exercise.
• Practice the high knees for 30 seconds to get energized and loosen the tight muscles.

3. Walking Lunges

Combine the lunges with walking motions to create a more powerful (and effective) workout for the legs and gluteal muscles. This stretch exercise for runners helps improve balance and increase the range of motion.

Consistent practice of walking lunges before running could boost functionality and reduce the risk of injuries. To add an extra challenge, we could perform the workout by adding a weight in our hand (like a dumbbell or kettlebell).

Steps To Do It:

• Stand with the feet hip width apart and the back straight.
• Place the arms at your chest level and engage the core muscles.
• Raise your right foot and take a wide step forward, bending both knees.
• The right thigh and left shin should be parallel to the ground.
• Make sure the toes of your front leg align with your knee. Don’t let your left leg touch the floor.
• Once in the lunge position, step forward with the left foot, switching your right leg to the back.
• Continue doing walking lunges for 30 seconds to a minute.

4. Side Lunge

Side lunge is a variation of the traditional lunge that features side-to-side movements. Doing this workout enhances the frontal plane of motion, promoting better stability while running. It stretches various lower body muscles responsible for perfect runs - hamstrings and calves.

This workout is also a great unilateral training tool, which helps to fix any muscle imbalances we have in our body. This perk is especially useful for overlooked muscles like inner thighs.

Steps To Do It:

• Stand with your feet close to each other. The back must be straight and the shoulders relaxed.
• Clasp your hands and place them at chest level.
• Now, take a wide step with your left leg to the side.
• Lower the hips and bend the left knee. The other leg should remain straight.
• Bring the left leg back to the original position.
• Continue the same process by stepping with your right leg.
• Practice this exercise for 10 to 12 reps on each side.

5. Butt Kicks

This exercise is quite fun to try and may seem like a variation of running itself. Here, we’ll be raising our heels high enough for it to reach the buttocks - making it feel like we’re “kicking” our butt. This stretch for runners could help strengthen the hamstrings, hip flexors, and quadricep muscles.

Steps To Do It:

• With your arms by your sides and back flat, stand up straight.
• Lift your one leg backward and bring the heel to your buttocks. You should attempt to touch the butt.
• Lower the leg when you have touched the butt. Then, raise the other leg and perform the same activity.
• Alternately perform this exercise, “kicking” the butt with each rep.
• You could do this activity while sitting in one place or while jogging to a certain distance.
• Repeat the exercise for desired number of reps.

6. Marching Hurdles

Marching hurdles is the next dynamic stretch on this list. It is fantastic for opening the hips and activating the core muscles. By balancing on one leg, this exercise will also enhance our balance and coordination.

Maintain a proper range of motion while doing the marching hurdles. However, remember not to push too far - it can lead to injuries and may make our hips feel all kinds of uncomfortable.

Steps To Do It:

• Start with the feet at hip width distance. The back should not be arched or rounded.
• The arms must be placed by your sides, preferably at the waist level.
• Now, lift the right leg through bending at the knee.
• When the leg reaches the waist level, turn the hips outward. This makes it feel like you're facing an imaginary hurdle.
• Shift the lifted leg to your side, maintaining the bend in the knee.
• Slowly lower the leg back down to starting position. 
• Practice the exercise for 10 to 12 reps.

1. Standing Calf Stretch

This stretching exercise for runners helps strengthen the calf muscles and reduce tightness in the area. Smoother calves imply better runs and lesser chances of injuries. It is also useful for people with Achilles tendon issues. Moreover, it's also regarded as one of the best shin splint exercises out there.

It is crucial to prevent overstretching of muscles while practicing this workout. If there is a feeling of sharp pain, we need to stop immediately.

Steps To Do It:

• Stand in front of a wall with the right leg forward and left leg behind.
• Place both hands on the wall at shoulder level. Keep the back straight throughout the movement.
• Slightly bend the front leg at the knee while the back leg should remain straight.
• Next, press against the wall without moving the legs. Lean forward to properly stretch the calves.
• Hold the position for 30 seconds, then relax into the starting pose.
• Conduct this exercise for 10 reps and then switch the legs.

2. Quad Stretch

This is one of the best stretches for a runner to power up the quadricep muscles before a run. However, it could also be used as cool down mechanism post-run to ease the sore quadriceps.

A strong and flexible quadricep is crucial for running as it aids to extend the knee and bend the hips. It's also responsible for propelling us forward, so stretching this muscle is a no-brainer.

Steps To Do It:

• Stand tall with an erect back and feet hip width apart.
• Lift the right leg backward while bending at the knee. This makes the other leg resist the entire body weight.
• Slowly bring the right foot up towards your butt.
• Extend both hands backward and grab the raised foot.
• Now, start pulling the foot up and in to receive a good stretch in the quadriceps.
• Stay in this position for 30 seconds to a minute, then lower down gently and switch to the other leg.
• Remember to avoid overstretching the foot, or we could face severe injuries.
• Repeat this process for 5 to 7 reps for each leg.

3. Figure Four Stretch

This stretching exercise primarily targets two muscles that take a beating during a run - piriformis and gluteus medius. By practicing this stretch daily, we may increase our stride efficiency and decrease muscle stiffness.

Moreover, the Figure 4 stretch is also helpful for reducing lower back pain since it relaxes the overworked hip flexors.

Steps To Do It:

• Lie down on the floor in a supinated position.
• Raise the knees off the ground and bring it near your hips. The feet must be firmly touching the floor.
• Raise your left leg and rest the foot on right thigh, forming a “4” shape.
• Grab the right thigh with both hands and pull it closer to your chest.
• Bring it as close as possible, feeling the hips open up with each second of the stretch.
• Hold at top of the movement for 30 seconds, then return back to the original position.
• Perform this exercise for 10 to 12 reps.

4. Seated Hamstring Stretch

Our hamstrings are essential for running since they generate the force needed to push off the ground. Strong hamstring muscles help us control our leg swings, stabilize our knee joints, and transfer energy efficiently to the lower leg muscles.

This stretch is quite popular in pre-run routines and can be done in a variety of ways - sitting on a chair, lying down, working both legs at once, or focusing on one leg for better unilateral training.

Steps To Do It:

• Get seated on the floor with the right leg stretched in front of you.
• Bend the left leg and move it towards your inner thigh. It should appear as a figure “4” form. You can also touch the left foot with the right thigh.
• With your hand, try to reach for the toes of the extended leg. You may lean forward in the process.
• People tend to bend their knee to reach the toes, but this will only render the exercise ineffective. You must also avoid arching or rounding the back.
• Once you touch the toe, stay in this pose for 30 seconds to a minute.
• Then, release the hand and lean the torso backward.
• Continue the same process for desired number of reps.

5. Kneeling Hip Flexor Stretch

This stretch is a lunge variation that targets the hip flexor muscles more intensely. Doing it before a run can boost hip mobility and flexibility, while using it post-run helps loosen up sore muscles.

Be cautious when stretching the hip flexors during this move - excessive pressure could lead to muscle strains and lower back pain.

Steps To Do It:

• Stand tall with your back straight and shoulders relaxed.
• Now, get into the lunge pose. Take a step forward with your right leg and bend it at the knee.
• The other leg should stay back and bent. It should also touch the ground, creating a half-kneeling position.
• Place your hands on the front knees and press the hip forward.
• Press and hold for a few seconds, then return to original position.
• Practice the hip flexor stretch for 10 reps, then switch the leg.

6. Reclined Spinal Twist

This yoga pose is fantastic for anyone looking to ease tightness in their spine. It's worth noting that running on hard surfaces may increase stress on our spine and potentially lead to discomfort.

Moreover, this stretch also provides relaxation for both the mind and body, making it an excellent choice for runners to unwind after a long run or marathon.

Steps To Do It:

• Lie down on the floor with your legs extended and back flat.
• Now, lift the right leg, bend its knee, and move it to the left.
• Try to keep the other leg straight; otherwise, you could slightly bend the knee.
• Keep your upper body still throughout the process. Turn your head to the left - opposite the direction of the right leg.
• Extend your right arm to the side as well. This helps maximize the stretch in your spine.
• Stay in this twisted pose for 30 seconds to a minute.
• Then, return to the original supinated position and switch sides.
• Practice the reclined spinal twist for desired number of reps.