Good Stretches for Runners

Running requires you have full range of motion in your hip joints and legs as well as spine and abdominal stability to maintain your posture and balance. Stretching improves muscular and joint range of motion that helps you avoid joint stiffness that limits your ability to move. Perform different types of stretches before and after your run to minimize your risk of injury.

  1. Types of Stretching

    • Dynamic stretching involves moving your joints and muscles in their full range of motion repetitively to warm-up your body and mind for the upcoming activity. It increases tissue extensibility, body temperature and neural activation, according to physical therapist Chris Frederick, author of "Stretch to Win." Static stretching is stretching one muscle group or joint by holding the stretch for 30 seconds. This causes the muscle to relax and reduce neural stimulation, which causes the tissues to elongate. Perform dynamic stretching before your workout and perform static stretching after your workout.

    Active Hip Flexor Stretch

    • This exercise stretches and contracts your hip flexors and surrounding tissues with repetitive motion. It improves your balance and hip extension, which are essential to proper running strides, says Coach Gambetta, author of "Athletic Development." Stand with your feet together and step forward with your right foot. Raise your arms over your head and tighten your left buttock. Hold this stretch for 2 seconds and step back to the starting position, lowering your arms at the same time. Repeat the movement pattern for three sets of 10 reps on each hip and leg.

    Hip Swings

    • This exercise improves hip mobility while stabilizing your torso and spine. Stand with your left hand on the wall and swing your right knee up to your ribs without moving your spine. Swing your leg back with your knee bent. Gradually extend your leg as you swing forward, until it is almost completely straight. Develop a steady breathing rhythm as you swing. Perform 20 swings on both legs for two sets.

    Standing Tabletop Stretch

    • The hip region and buttocks often get fatigued after a run. Stretching this area after running reduces muscle soreness and hip stiffness. Stand in front of a table or similar platform about as high as your hip joint. Put your left outer thigh and outer lower leg on top of the table. Tighten your right buttock to keep your posture upright. Lean forward at your pelvis slowly until you feel a stretch in your left buttock. With each exhale, lean forward a little more. When you reach your maximum stretch, hold it for five to six deep breaths. Repeat the same stretch on your right hip.