Pre-Run Stretches

All runners are different...they have varying aches, pains and tendencies to injury. Every runner probably has a handful of stretches that they regularly perform within their normal running routine.

I have put together a list of stretches that will give attention to the common areas that are important for runners to have loose and prepared for action on a run.

This stretch routine takes roughly 8-12 minutes depending on how closely you follow the hold times and repetitions.

Pre-Run Stretch List-

1 - Scissor Arms (Shoulders)
- move arms across the body, alternating right over left
- pause to pinch shoulder blades together on backswing
- 8-10 repetitions
2 - Reach Across (Triceps & Shoulders)
- move arm across your body
- use opposite forearm to hold arm in place behind the elbow and stretch
- each arm twice, hold for 10 seconds
3 - Good Morning Stretch (Abs & Arms)
- stand straight with feet hip-width apart
- stretch arms fully-extended above your head, drop your shoulders away from your ears
- slightly lean back under control to stretch your back and hold
- hold for 10 seconds, 2 repetitions
4 - Sitting Hamstring Stretch (Hamstring)
- sit upright with one leg fully extended and the other bent with the foot against the inner thigh
(not the hurdle stretch)
- reach toward toes and bend torso until you feel and stretch, then hold
- hold for 10-15 seconds, 3 repetitions with each leg
5 - Seated Butterfly Stretch (Groin)
- sit upright with back straight
- bring feet together toward groin and move knees outward
- lean forward and hold elbows on knees to feel stretch
- hold for 10 seconds, 3 repetitions
6 - Sitting Hip Twist (Hip & Back)
- sit with one leg straight and the other bent with the foot across the straight leg
- use the opposite elbow as resistance against the bent knee until you feel a stretch in your hip
- hold for 10 seconds, 2 repetitions with each leg
7 - Piriformis Stretch (Butt & Hip)
- lie on your back and cross one leg with ankle on knee of opposite leg
- use hands to grasp the leg underneath, pull toward your chest until you feel a stretch in your hip and butt
- hold for 10 seconds, 2 repetitions with each leg
8 - Step Behind Stretch (IT Band/Hip)
- stand straight and step the left leg behind the right leg
- shift your weight to your right leg and straighten the knee on that leg to feel hip stretch
- hold stretch for 10 seconds, 2 repetitions with each leg
9 - Kick Your Butt (Quadriceps)
- find something to rest your hand on to keep your balance
- kick right leg backward and grab foot with right hand
- hold foot with heel against your butt
- stand straight and lean forward to intensify stretch
- hold for 10 seconds, 3 repetitions with each leg
10 - Gastroc Stretch/Wall Pushup (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf)
- arms extended with hands against wall, feet shoulder-width apart, heels flat
- move right leg halfway between the wall and your left leg (we are stretching the back leg)
- once in position, bend knees to stretch the lower calf
- push against the wall and lean forward to intensify the stretch
- hold for 10 seconds, 2 repetitions with each leg
12 - Toe Crunch (Calf & Shin)
- find a wall, curb or something to put your toes up against
- bend toes against the wall with heels still on the ground
- lean forward with a straight leg until you feel a stretch in the calf, then hold
- hold for 10 seconds, 2 repetitions with each leg