If you’re a runner, adding flexibility exercises to your routine is essential to ensure your muscles are well stretched and you won’t get sore after the activity.
Stretches for runners before and after the workout and the warm-up and cool-down phases will ensure your muscles are well-prepared for the activity.
When you warm up before running, you guarantee your blood vessels get dilated, which is crucial to provide oxygen to your muscles and improve your performance in the activity.
The same goes for the cool-down phase. After running, your heart rate is at the top, and your blood vessels are dilated, so if you stop abruptly, your body can respond badly to this subtle change.
That is why combining warm-ups and cool-downs with stretching exercises is crucial.
Flexibility exercises for runners: why you should do it + examples
We prepared some flexibility exercise examples to help you in this pre and post-running moment. So, stay tuned!
Dynamic vs. static stretches
Before getting to the actual exercises, learning the differences between dynamic and static stretches will help you define your flexibility exercise schedule.
The fitness community recommends static exercises for the post-running. In contrast, dynamic stretches are suited for pre-running practice.
Static stretches are when you tense a muscle and hold it for a period, usually 20-30 seconds. On the other hand, dynamic stretches involve repetitions of specific movements to stimulate the muscles.
Both are essential for running and will help with muscle recovery and improve your performance overall.
4 stretches for runners to improve your performance
Let’s get to the flexibility exercises to boost your running ability!
Groin stretch
The groin stretch is ideal for stretching your groin muscles. See how it’s done:
- Sit on the floor;
- Keep your back straight;
- Bring the soles of your feet together;
- Move your legs towards the floor. You will start to feel the stretch;
- To scale the exercise up, use your hands to push down the knee and bring your feet close to your body.
Standing quadriceps
Standing quads is a pretty standard and easy-to-perform exercise and will work your quads, a muscle located in front of your thighs:
- Get on your feet and keep your back straight;
- Separate your feet at hip-width.
- With the equivalent hand, grab one of your ankles (you will do it on both sides);
- If you need, use the hand that is not grabbing the ankles to get balance;
- Let your knee face the ground, and hold it in that position for about 30 seconds.
- Repeat the process on the other side.
Adductors
Adductors are located in the inner part of your thighs, and it is essential to stretch them when running. They are easy to perform as well:
- Stand up and spread wide your legs;
- Choose a leg to start and lean on the other side while bending your knee. Don’t move the leg that is not being leaned on.
- You can hold it for 30 seconds or can do a series of 15 repetitions around three times on each side.
Hamstrings
Hamstrings stretches can be done in several ways, like lying down or sitting. These muscles are placed on the back of your thighs and are large muscles that need stretching.
Check the seated hamstrings stretch:
- Sit down on the ground and extend one of your legs;
- Move the other foot in the direction of your inner thigh of the extended leg;
- By leaning with the same hand on the extended leg side, try to reach your foot;
- Remember to keep your back straight;
- Hold for about 30 seconds;
- Repeat the process on the other side.
See how it’s easy to add flexibility exercises into your running routine? With these stretches for runners, you can become more flexible, enhance your running performance, improve your blood flow, and avoid injuries.
To access other running tips, be sure to keep following our blog!