5 Essential Stretches for Runners

Stretching is key to for runners to aid recovery and help boost performance. The following 5 stretches are to be done after your run. Stretching before you run can lead to injury.

Standing calf stretch

Stand facing a wall with a few feet between you and the wall. Place your right foot forward and bent that knee keeping the back leg straight. Lead forward and hold that position for a few seconds before switching sides.

Standing quad stretch

Standing straight with your legs together stand on one leg and bend the other knee behind you. Catch your foot behind your glutes. Do not lead forward and hold that position for a few seconds before switching sides.

Seated hamstring

Sit on the floor with one leg extended in front of you. Bend the other leg and rest your heel on the inside of your knee. Lean forward and hold the stretch for a few seconds and switch sides.

Hip flexors

Kneel on one knee with the other foot on the floor in front of you at a 90 degree angle. Keeping your torso straight, drive your hip forward until you feel the stretch at the front of your hip. Hold for a few seconds and switch sides

Glutes

Get in a tabletop position extend one leg out behind you while bringing the other leg in front of you. Reach your arms in front of you until you feel the stretch. This is also known as pigeon in yoga.