Top Stretches Stay Fit and Healthy Before Running Around Your Neighborhood

Running is one of those activities that you either love - or you hate!

Regardless of your feelings on the subject, you can’t deny that, when you run or jog on a regular basis, your muscles get tight. The best way to prevent and treat that tightness is to get in a good habit of stretching on a regular basis.

You don’t need a ton of time, flexibility, or coordination to get a good stretch going. All you need is to master a few basic stretches.

Here are some of the top stretches for runners and joggers.

Who Needs to Stretch?

In short - everybody.

Even if you aren’t a runner or a jogger, there are myriad benefits to stretching on a regular basis. You’ll feel less stress, less pain, and more flexibility, all of which can help you power through your normal workout routine (or just go about your day-to-day affairs!).

If you’re a runner, it’s extra-important that you take the time to stretch. Running and jogging alike, whether you’re jogging in place or running around your neighborhood, can take a serious toll on your body.

After all, running uses many of the body’s muscles, particularly those in the feet, legs, and back. Fail to stretch after going for a run, and your muscles could become stiff and painful. This might prevent you from achieving your full potential when it comes to your health and fitness.

Try to stretch after every run, ideally while your muscles are still warm. The intensity of your stretches might vary depending on how flexible you are. 

Some general tips for stretching?

First, don’t stretch cold muscles. Lots of people mistakenly think that they need to stretch both before and after a run. However, the reality is that it is much better to stretch after you’ve finished your run than before. You can do a dynamic warm-up (like jumping jacks) to get your muscles engaged before the run instead.

The exception to this is if you are going to be doing some speed work or racing. If that’s the case, your muscles need to be a bit more relaxed and prepared for the challenge ahead. A ten-minute warm-up jog will work wonders at loosening you up for the tough workout ahead. 

When you’re doing stretching of any kind, try to ease into every stretch rather than trying to force it. Hold each stretch for at least thirty seconds and repeat once or twice on each muscle. Try to avoid stretches that can increase your risk for a tear or pull as well as those that can inhibit your performance later on.

Iliotibial Band Stretch

The iliotibial band, or IT band, is one of the most commonly injured body parts (particularly on new runners and in women). This injury can easily be prevented by following a disciplined stretching routine.

To stretch your IT band, you will want to keep both legs straight with one foot around the other. Keep both feet flat on the ground. Lean your hips toward the side of your back foot (if your left foot is in the back, lean your hips to the left). 

You’ll feel this stretch deep into your hip and down the outside of your leg. Be patient, though. If you have a lot of stiffness built up, it could be a few minutes before you actually feel anything.

Lying Hamstring Stretch with Cord

This stretch is one of the best ones you can do to stretch out your tight hamstring muscles. 

To do it, you will want to maintain a relaxed upper body. Keep your legs straight as you draw one leg toward you. 

To make it even more comfortable, you can lie down and bend your upper knee in toward your chest. Hold a cord around the foot of your bent leg. You can then push away with your foot and try to straighten your leg against the cord’s tension. You’ll feel it high up in your hamstring.

Groin Stretch

Very few people actively stretch their groins, but it’s an important muscle to stretch. If you don’t, you risk a painful groin tear that could sidetrack your athletic and fitness goals. 

A good groin stretch will require you to hold your feet and use your leg muscles (as gently as possible) to draw your knees toward the ground. Keep your back straight and draw your feet closer to your body. This will intensify the stretch.

Lying Glute Stretch

Have a wall? If so, you can easily do this stretch. All you need to do is keep the ankle of your front leg below your knee. Make sure you are close enough to the wall for your lower back to elevate slightly off the flower.

Bring your lower back toward the flower and as you do, you will feel a light stretch in the muscles around your glutes. If you want to make the stretch even more intense, you can adjust the angle of your front knee and hips.

Upper and Lower Calf Stretches

Tight calves can cause a medley of problems for runners. Not only can they cause heel pain related to plantar fasciitis, but they can also cause muscle spasms or cramps, too.

If you want to stretch your upper calf - the technical name for this muscle is the gastrocnemius - all you need to do is keep your back leg straight and push your back heel into the ground. Try to keep your upper body straight and lift up your hips. You shouldn’t have very much pressure at all on your front foot. 

When a lower calf stretch is what you have in mind, you'll want to stand a bit closer to the wall. Bend one of your legs, keeping the foot as flat on the floor as possible. You’ll feel the stretch in your lower calf. Lean toward the wall to intensify the stretch - you'll feel a bit of pressure on your other foot, too.

If you want to stretch your full calf muscles, you can do a standing wall stretch. You will need to face a wall, ideally about an arm’s length away. Place both of your hands on the wall, approximately at shoulder height.

Take One large step backward with your right foot. Be sure to keep your back straight. Push your hands into the wall and your heels into the floor. You should feel the stretch in your right calf. Hold this position for thirty seconds before you switch sides.

Standing Quadriceps Stretch

Sore quads getting in the way quality sleep? That hill work can really do a number on them, that’s for sure. The quadriceps are muscles in the front of your thighs that easily become sore with activities like biking and running. Sore quadriceps aren’t just annoying - they can also lead to other problems, like misalignment in your back and hips.

To stretch your quadriceps, stand up straight. Flex one foot and keep your body straight so you can feel the stretch throughout the front of your leg. Put a hand on the wall if you find that you need extra balance or support. 

For a deeper stretch, put the rearmost shin at the top of your foto flats against the wall. Lean back to increase the stretch in the forefront of your thigh. Note That this isn’t a great stretch if your ankles are sore or injured.

Even if you are healthy in that regard, you need to be careful doing this deeper stretch so you don’t compress your lower back. Make sure you keep your upper body upright and tall.

Hip Flexor Stretch

It’s easy to develop tight hip flexors, which are the muscles where your thighs meet your torso. When your hip flexors are tight, you might suffer from lower back and hip pain. This stretch works well not just for runners, who are more likely to suffer from sore hip flexors, but also for people who spend most of the day sitting in a car or at a desk.

To do a kneeling hip flexor stretch, you will need to slide your right foot behind your body. Slowly and gently drop down to your right knee, resting both hands on your left knee.

Then, lean your body forward and straighten your right hip. Hold this potion for thirty seconds, then pull your right foot back toward your body and stand. Switch sides and repeat.

Do not slouch forward as you complete this stretch. This is a common mistake in form that can make the stretch lose its effectiveness.

Toe Touch

This is another simple stretch - yet it's one that very few people are actually flexible enough to master!

To do a toe touch, you will need to stand with your feet either together or a shoulder-width apart. Keep your knees straight yet not fully locked. You will need to bend at the hips and lower your head toward your knees. Keep your back as straight as you can.

Extend your fingers toward your toes and allow your neck to relax. Hold this position for thirty seconds, then rise back to a standing position slowly.

Child’s Pose

Child’s pose is an excellent stretch for activating the muscles in your shoulders and in the back of your torso. To do it, you will need to kneel on a mat with your toes pointed behind your body. Your buttocks should be resting on the back of your feet.

Bend slightly at the waist, lowering your chest down to your knees very slowly. 

Then, stretch your arms above your head. Keep your hands flat on the ground (you can do this stretch on a mat, if you prefer) and keep your elbows straight. Then, reach forward and hold the position for thirty seconds. 

Bring your arms back in and sit up slowly, breathing deeply as you do so. This stretch is a classic in yoga class, but it’s also highly beneficial for runners. Try it once, and you’ll likely see why! 

Loving the yoga stretches? If so, you may want to double up and give downward dog a try, too. This common yoga pose is great at stretching sore calf muscles. To do it, you will need to start on your hands and knees. Keep your hands positioned directly beneath your shoulders and your knees beneath your hips.

Walk your feet back so your body is in a plank position. Bring your hips toward the ceiling. Your body should form into the shape of an upside-down v. Keep your arms straight and your neck, back, and head in a  straight line. Press your heels toward the floor and hold this position for as long as you can.

Seated Hamstring Stretch

Your hamstrings are substantial muscles that extend up the back of your thighs. These muscles connect to your hip flexors, calves, and gluteal muscles. When your hamstrings are tight, you may suffer from knee and lower back pain. Flexible hamstrings are essential for good mobility. 

In order to do a seated hamstring stretch, you will need to sit on the floor with your right leg extended. Keep your left leg bent with your knee on the floor. Your left foot should remain on the inside of your right thigh.

Bend slightly at the waist, keeping your back straight. Hold your right ankle or foot (you can also hold your lower leg, depending on your flexibility). You’ll feel the stretch in the back of your leg. Try to hold this position for at least 30 seconds before you switch to the other leg.

Engaging In Regular Stretching Activities Is Key To Staying Fit and Healthy

Whether you’re jogging or running around your neighborhood or preparing for a major marathon, engaging in regular stretching is a great way to stay nimble and healthy. Try to follow an outline of eight stretches (use a combination of the ones we told you about above!) after every run, at least once or twice per week. 

If you feel that one muscle or muscle group needs special attention, feel free to practice some of the deeper stretches on them. However, full-body stretches are fine, too. That way, you can target all of your major muscle groups without having to spend a ton of extra time after your run.

After all, we know you just want to hop into the shower and relax! So make the most of your time with these top stretches for runners and joggers - your muscles will thank you.

Shana Thompson is a full time professional writer and editor. Shana has worked extensively in the fields of content marketing, on-page and off-page SEO (guest posts, backlink acquisition), and creative writing. As an experienced pro content writer, Shana has worked on several magazines, publishing companies and marketing agencies. Many recent projects have included everything from nutrition and health services, where a lot of research and citations were needed, to writing about health, sustainable, eco-friendly products.

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