Essential Pre and Post Run Stretches

Ahhhh, stretching after a run really just feels soooo good! The longer the run, the more I look forward to that post run stretch. Often misunderstood or just forgotten altogether though, is the pre run stretch. I’m guilty of heading straight out for a run “cold” without warming up and there’s a definite difference when I do. These essential pre and post run stretches will help keep you injury free and aid in recovery.

You may be tempted to do the same stretches both pre and post run, but that’s not the way to go. Your muscles need different things before and after physical activity.

Pre-Run “Stretches”

That’s right, I put “stretches” in quotes here…because you really don’t want to do a traditional stretch and hold, as that can actually fatigue your muscles. You want to do dynamic stretches, more warmup motions here. Do these moves on both legs quickly about 10 times or so.

Hip Flexors

It’s important to get those hip flexors opened up to prevent not only injury to the muscle itself but a whole host of other things like back and even neck pain! The body is so weird and cool how everything is connected isn’t it? Anyway, open those baby’s up!

There are lots of different methods but one easy one I like is to march in place, bring your knees way up, high as you can comfortably, toward your chest. If I’m feeling extra fancy I may even open my leg up out to the side and bring it back down.

Back of the Legs

Ok real generic here, but go with me. Just a nice general leg stretch here I like to do is the same motion as the hip flexor stretch but when you get your leg up, give it a kick out like you’re about to kick someone in the…nevemind just kick your leg out so you feel a nice stretch at the back of the leg.

Butt kickers

Like it sounds, you’re going to try and kick your own butt here. Stand tall and bring your leg up behind you and yep, kick your booty with your heel. Even of you don’t make contact, it’s the motion that counts and gives a nice quad warmup.

lower leg stretch

I’m sure there is a better term for it, but stand tall with one leg out in front of you and point and flex your foot, you should feel it in the calves and shins.

Post Run Stretches

I love a nice post run stretch. There’s something about the satisfaction of knowing I’m done, and also feeling just a little “good pain” and releasing it in a stretch.

This list is definitely not all inclusive, so if a particular area is bothering you do a little Googling. These are my favorites and most essential that have, knock on wood, kept me fairly injury free over the years. Repeat on each leg, 15-20 seconds or so, whatever feels good.

Quad Stretch

This seems to be the classic “runner pose” stretch you see most everyone doing and for a good reason, it’s awesome.

Stand tall and pull one leg behind you toward your tush. You should feel a nice stretch in the quad here. Don’t be afraid to grab a chair or wall for balance.

Calf Stretch

One of my personal favorites. My calves get tight quite often and this is a nice release after a run.

It’s almost a lunge but the goal is to stretch out the back of one leg, while lunging forward with the other. Most important is keeping your back foot flat on the ground. You don’t have to lean on anything here but I find it super helpful. Often it’s a tree or my car. 🙂

IT Band Stretch

A common injury source for runners that we often neglect in our stretching routines, is the iliotibial band, or IT Band.

This stretch is a little awkward, but totally worth it if done right. Stand tall and place one foot behind the other and to the opposite side. Bring the arm on that same side over your head and lean the direction of that foot (away from the foot out in front). You should feel a nice stretch from your knee up to your hip.

Now that you know, give these a try next time you get out for a run or a workout. Do you have any other essential pre and post run stretches? I’d love to know!