Stretches for Runners

The Benefits of Stretching

A regular stretching programme can help improve posture and body awareness, improve co-ordination, increase circulation and energy levels and improve relaxation and stress relief.

Improved Range of Movement

By putting different parts of your body in certain positions, you are able to increase the length of your muscles. Hence a reduction in general muscle tension can be achieved and your normal range of movement is increased.

The more range of movement achieved means that you are increasing the distance your limbs are able to move before damage occurs to the muscles and tendons. Therefore you will be able to achieve increased comfort; a greater ability to more more freely and a reduced susceptibility to muscle and tendon strain injuries.

By increasing your muscle length you are increasing the distance over which your muscles are able to contract. Hence, muscle power can be increased and athletic performance, dynamic balance and an ability to control your muscles improved.
Muscle soreness after exercise is a result of micro tears within the muscle fibers, blood pooling and accumulated waste products, such as lactic acid. Stretching should be included as an effective part of your cool down, this will assist in alleviating soreness by lengthening the individual muscle fibers, increasing blood circulation and removing waste products.

This is a major problem for everyone, especially those who exercise. It can result in a decrease in both physical and mental performance. Increasing your flexibility through stretching can help prevent the effects of fatigue by taking pressure off the working muscles.

The Stretches

Stretches for the Back and Sides

PictureStanding Knee to chest Stretch




Standing Knee to chest Stretch - 


  • While standing (soft knee), use your hands to bring one knee into your chest.
PictureLying Knee to chest







Lying Knee to chest  

  • Lie on your back and keep one leg flat on the ground. 
  • Use both hands to bring your other knee into your chest. 
PictureDouble Knee to chest Stretch
Double Knee to Chest Stretch


  • Alternatively use your hands to bring both knees into your chest
PictureLying Leg Cross Over Stretch
Lying Leg Cross Over Stretch 


  • Lie on your back and cross one leg over the other. 
  • Keep your arms out to the sides and both legs straight. 
  • Let your back and hips rotate with your leg. 
 
Note: Do not let your shoulder lift form the ground.
PictureLying Both Knees Roll-Over stretch
Lying Both Knees Roll-Over stretch 

  • Lie on your back, keep your knees together and raise them slightly. 
  • Keep your arms out to the side and let your back and hips rotate with your knees. Repeat to both sides. 

Note: Use your out breath as you rotate to the side and use your in breath and abdominals (to protect lower back) when coming back to centre

Stretches for the Buttocks and Hips

PictureLying Cross-Over Knee Pull-Down Stretch


Lying Cross-Over Knee Pull-Down Stretch 

  • Lie on your back and cross one leg over the other. 
  • Bring your foot up to your opposite knee and with your opposite arm pull your raised knee towards the ground.
PictureStanding Leg Resting Buttocks Stretch
Standing Leg Resting Buttocks Stretch  

  • Stand beside a chair / table or wall (if outside) and place foot furthest from the object onto the object. 
  • Relax your leg, lean forward and bend your other leg, lowering yourself towards the ground. 

Note: Use the leg you are standing on to regulate the intensity of this stretch. The lower you go, the more tension you will feel.
PictureSitting Feet-Together Reach Forward Stretch
Sitting Feet-Together Reach Forward Stretch 

  • Sit with the soles of your feet together and keep your back straight. 
  • Lean gently lean forward
PictureSitting Knee-To-Chest Stretch
Sitting Knee-To-Chest Stretch  

  • Sit with one leg straight and the other leg crossed over your knee. 
  • Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward. 

Note: Keeping your back straight and your shoulders facing forward will ensure that your buttocks get the maximum benefit from this stretch. Try not to rotate your shoulders towards your knee.
PictureLying Cross-Over Knee Pull-Up Stretch
Lying Cross-Over Knee Pull-Up Stretch 

  • Lie on your back and cross one leg over the other. 
  • Bring your foot up to your opposite knee and with your opposite arm pull your raised knee up towards your chest. 

Note: Keep your shoulders on the ground and concentrate on pulling your raised knee up towards your chest, not down towards the ground.
PictureLying Leg Resting Buttocks Stretch
Lying Leg Resting Buttocks Stretch 

  • Lie on you back and slightly bend one leg. 
  • Raise the other foot up onto your bent leg and rest it on your thigh. reach forward, holding onto your knee and pull towards you.

Stretches for the Quadriceps (front thigh)

PictureStanding Quad Stretch
Standing Quad Stretch 

  • Stand upright while balancing on one leg. pull your other foot up behind your buttocks and keep your knees together and hips pushed forward. 
  • If you need to hold onto something for balance.

Note: This stretch can put pressure on the knee joint and ligaments, so avoid with knee pain or knee injury
PictureKneeling Quad Stretch
Kneeling Quad Stretch 

  • Kneel on one foot and the other knee. If needed, hold onto something for balance. 
  • Push your hips forward.
Picture
Lying Quad Stretch 

  • Lie face down and pull one foot up behind your buttocks, using the opposite hand will reduce tension in the knee. 

Note: Again to be avoided with knee pain or injury.

Stretches for the Hamstrings (Back Thigh)

PictureStanding Hamstring Stretch
Standing Hamstring Stretch 

  • Stand with one knee bent and the other leg straight out in front of you. 
  • Point your toes towards the ground and lean forward. 
  • Keep your back straight and rest your hands on your bent knee. 
  • To change the stretch and bring your straight leg ankle up towards you (toes towards your body) and again lean forward.
PictureStanding Leg-Up Hamstring Stretch
Standing Leg-Up Hamstring Stretch 

  • Stand upright and raise one leg onto an object (chair / wall etc). 
  • Keep the  leg straight and your toes pointing straight up. 
  • Lean forward while keeping your back straight.
PictureSitting Single Leg Hamstring stretch
Sitting Single Leg Hamstring stretch 

  • Sit with one leg straight out in front of you and toes pointing upwards. 
  • Bring your other foot towards your knee. 
  • Let your head fall forward and reach towards your toes with both hands. 

Note: It is important to keep toes pointing upwards to prevent uneven tension on the hamstring muscles.
PictureLying Bent Knee Hamstring Stretch
Lying Bent Knee Hamstring Stretch 

  • Lie on your back and bend one leg, pull the knee towards your cheat, then slowly and gently straighten that leg. 

Note: Keep your upper leg (thigh) relatively still, and control intensity of this stretch by straightening your knee.
PictureLying Straight Knee Hamstring Stretch
Lying Straight Knee Hamstring Stretch 

  • Lie on your back and bend one leg. Raise your straight leg and pull it towards your chest.

Stretches for the Adductors (Inside Leg)

PictureStanding Wide Knees Adductor Stretch
Standing Wide Knees Adductor Stretch 

  • Stand with your feet wide apart and your toes pointing diagonally outwards. 
  • Bend at the knees, lean forward and use your hands to push your knees outwards.
PictureSitting Feet Together Adductor Stretch
Sitting Feet Together Adductor Stretch 

  • Sit with the soles of your feet together and bring your feet towards your groin. 
  • Hold onto your ankles and push your knees towards the ground with your elbows. 
  • Keep your back straight and upright.
Picture
Kneeling Leg Out Adductor stretch 

  • Kneel on one knee and place your other leg out to the side with your toes facing  forward. 
  • Rest your hands on the ground and slowly move your foot further out to the side. 


Note: Use a towel / mat to protect / comfort your knee.

Stretches for the Abductors (outside leg)

Picture
Standing Leg Cross Abductor Stretch 

  • Stand upright and cross one foot behind the other. 
  • Lean towards the foot that is behind the other.
Picture
Standing Leg under Abductor Stretch
Picture
Standing Leg under Abductor Stretch
Standing Leg under Abductor Stretch 


  • While standing, lean forward and hold onto a chair / bench to help with balance. 
  • Cross one foot behind the other and slide that foot away from your body, keeping your leg straight. Slowly bend your front leg to lower your body.

Stretches for the Calves

PictureStanding Toe-Up Calf stretch
Standing Toe-Up Calf stretch 

  • Stand upright and place your toes on a step or raised object. 
  • Keep your leg straight and lean towards your toes.
PictureDouble or Single Heel-Drop Calf Stretch
Double or Single Heel-Drop Calf Stretch 

  • Stand on a step / raised object. 
  • Put the toes of both or one foot on the edge of the step and keep leg or legs straight. 
  • Let your heals or heal drop towards the ground and lean forward. 

Note: Do not bounce.
PictureStanding Heel-Back Calf Stretch
Standing Heel-Back Calf Stretch 

  • Stand upright and then take one big step backwards. 
  • Keep your back leg straight and push your heal into the ground. 

Note: Make sure that the toes of your back leg are facing forwards.
PictureLeaning Heel-Back Calf Stretch
Leaning Heel-Back Calf Stretch 

  • Stand upright and lean against a wall. 
  • Place one foot as far from the wall as is comfortable and ensure that both feet are facing forward and your heal is on the ground. 
  • Keep your back leg straight and lean towards the wall.
PictureStanding Toe-Up Achilles Stretch
Standing Toe-Up Achilles Stretch 

  • Stand upright and place your toes against a step. 
  • Bend your leg and lean towards your toes.
PictureStanding Heel-Back Achilles Stretch
Standing Heel-Back Achilles Stretch 

  • Stand upright and take one big step backwards. 
  • Bend your back leg and push your heel towards the ground.

Stretches for the Shins

PictureFoot Behind Shin Stretch
Foot Behind Shin Stretch 

  • Stand upright and place the top of your foot / toes on the ground behind you. 
  • Push your ankle to the ground.
PictureRaised Foot Shin Stretch



Raised Foot Shin Stretch 

  • Stand upright and place the top of your foot / toes on a raised object / chair / rock etc, behind you. 
  • Push your ankle downwards.
Sports and Remedial Massage and Acupuncture Therapy, Plymouth, Devon. Professional rehabilitation and injury prevention for all types of sports, exercise and day to day activities.
Sports Massage, Remedial Massage and Acupuncture Therapy, Plymouth, Devon. Professional rehabilitation and injury prevention for all types of sports, exercise and day to day activities.