Stretches for Runners: Warm-ups and Cool-downs

We’ve all been there. You’re pressed for time but still want to get a decent run in. So, to make your session shorter and maximise the mileage, you cut out your stretches. But it takes so much longer to get going, and your legs are sore the next day.

Sound familiar? Well, completing a series of stretches before running and adding post-run stretching to your cool-down routine is a great way to combat those issues.

There are several different types of stretches, but in this blog, we’ll focus on the two you’re most likely to be familiar with: static and dynamic stretching.

What are static and dynamic stretches?

‘Static stretching’ involves lengthening a muscle – stretching it – and holding that position for a set amount of time. Other than moving in to and out of the stretch, no movement is involved. Think of holding an elastic band in both hands and then moving your hands 10cm away from one another for 30 seconds; this is the same as doing a static stretch.

Now imagine you held the elastic band in both hands, gently moved your hands 10 cm apart, then moved them back and forth continuously; the band would constantly move in and out. This is like ‘dynamic stretching’, which involves continuously moving your body through the same range of motion for a set number of repetitions.

The importance of stretching for runners

Stretching might seem like a bit of a chore, but if you’re exercising frequently, it’s something you need to get into the habit of doing.

Pre-run stretching can help:

Mentally prepare you for the session ahead.
Gently lengthen muscles, making them more flexible and efficient.
Increase oxygen flow to your muscles.
Increase your core body temperature.
Elevate your heart rate.
Improve your mind-muscle connection to boost your coordination.
Reduce stiffness in joints, muscles, ligaments and tendons at the start of your run.

All of these factors combine to give your body the best possible chance of running smoothly and efficiently, with good form and technique, which is crucial to reducing the risk of injury.

And, while it might be tempting to jump straight in a hot shower as soon as you get home, taking the time to stretch post-run will:

Boost blood flow, which will immediately start the recovery process.
Help your core body temperature, heart rate and breathing rate gradually return to normal (rather than declining rapidly).
Reduce the likelihood of muscle soreness, cramps and stiffness the next day.
Contribute to general improvements in mobility and flexibility.

Should you do static stretches before a run?

You might have been told in the past that static stretching before running is “bad for you”.

Scientific studies have shown that static stretching is generally less effective than dynamic stretching when preparing for exercise. Some investigations have even found that static stretching can reduce your strength (temporarily) because it can soften the muscle tendon and make it less reactive, negatively affecting performance in power sports.

However, if performed gently and with care, static stretches do have a place pre-run.

More recent studies suggest that, for long-distance runners in particular, doing a mix of both dynamic stretches and static stretches can make your run feel easier mentally.

Some people also find that they can’t isolate individual muscles well enough using dynamic stretching and need to do gentle static stretches once fully warmed up to make sure specific muscles are loosened up enough.

You might need to experiment carefully to determine whether static stretching before a run benefits you, but you should never do it in isolation: dynamic stretching should always remain the focus of a pre-run stretching session.

Stretches to do before running

Whether you’re doing dynamic stretching or adding some static stretches in too, it’s important to warm your muscles beforehand.

Move your body gently for a minimum of 3 minutes before you attempt any of these stretches; if you’re in the gym, do a brisk walk on the treadmill or turn your legs over on the bike.

If you’re warming up at home, marching on the spot or walking up and down your stairs will work; you can even add some whole-body movements like gentle star jumps.

All the following stretches can be performed inside or outside, requiring minimal space and no equipment.

Follow these stretches in sequence to complete the ultimate full-body dynamic stretching routine.

Standing windmill

The standing windmill is a great whole-body movement. It’ll really lengthen your hamstrings while mobilising the muscles and joints in your thoracic spine (the middle of your back), lumbar spine (the bottom of your back) and shoulders.

To perform a standing windmill:

Start with your feet slightly wider than shoulder-width apart.
Raise both arms out to your sides.
Keeping your legs straight and arms out to the side, bend forward from the waist. This is the position you will return to in between each twist.
Rotate at the waist, then bring your right arm down and across to touch your left foot. Raise your left arm above you.
Pause slightly, before returning to the bent-forward position.
Rotate at the waist, then bring your left arm down and across to touch your right foot. Raise your right arm above you.
This is one full repetition.
Complete 10 full repetitions (so 10 twists on each side).

It’s important to do windmills in a slow, controlled fashion – the movement should be initiated by twisting from your waist, not vigorously moving or swinging your arms.

The inchworm

While you’ll feel most of the stretch in your hamstrings, the inchworm is another great whole-body movement to do before a run because it also primes the lower back, core and glutes.

Stand with your feet hip-width apart and your arms by your sides. Then:

Flex your knees slightly.
Slowly bend forward and place both hands on the floor in front of your feet.
Walk your hands forward one by one until you’re in a straight-armed plank position.
Pause for a moment, then walk your hands backwards towards your feet, keeping both heels firmly on the ground.
Take your hands back as far as possible before needing to bend your knees to stand upright.
This is one repetition – now do 9 more.

The key to getting a great stretch during the inchworm is keeping your legs straight for as long as possible in the backward phase.

Front-to-back leg swings

Leg swings should be a staple of your pre-run stretch routine; they help loosen your hips and lengthen the muscles in the top of your legs (predominantly your quadriceps and hamstrings).

To perform a leg swing:

Stand on your left foot.
Keep your core engaged, your back straight, and your shoulders relaxed.
Swing your right leg forward and then backwards.
This is 1 full rep.
Continue for 10 reps.
Switch legs and repeat.

While leg swings are a relatively simple movement, there are some things to be aware of to get the best out of this dynamic stretch. Ensure your body is not rotating in any way – the only movement should be a forward/backward one. In the forward motion, don’t be tempted to do a high kick; most people will find that getting their foot just above the knee height is sufficient for a great stretch.

You can hold on to something (or rest your arms on someone’s shoulders) if you find it difficult to balance.

Lateral leg swings

Moving your muscles and joints in all different directions is important when preparing for a run, so lateral leg swings are the perfect partner to the front and back versions. They help to loosen the inner and outer muscles of your upper leg, as well as those in your hip girdle.

Stand on your left foot.
Keep your core engaged, your back straight, and your shoulders relaxed.
Gently lift your right leg up and out to the side, then swing it across your left leg, then back again.
Return to the starting position.
Continue for 10 reps.
Switch legs and repeat.

Your torso must be upright throughout this movement; if you find yourself leaning to either side, reduce the range of motion.

Similarly to a front-to-back swing, you can hold on to something during the lateral movement if you need help to balance.

Floor sweeps

Floor sweeps are one of the best pre-run dynamic stretches you can do to target your whole posterior chain (the back of your body).

Start by standing on two feet, then:

Straighten your right leg out in front of you, and touch your right heel to the ground., with your toes pulled up toward your shins.
Keeping your lower back as straight as possible, reach your hands toward the floor so they’re roughly level with your left heel.
Here’s where this move gets its name – now “sweep” your hands forward toward your right foot.
Sweep your arms up and past your toes, then over your head as you slowly stand upright.
Now, move forward as you repeat the movement on your left foot.
This is one full repetition – complete 10 in total (so 10 sweeps on each leg).

You should move forward as you complete floor sweeps, but you can still do them in a small space by doing two or three sweeps forward, then turning around and coming back the same way.

Heel-toe rocks

This pre-run dynamic stretch mobilises the whole ankle and stretches the muscles in the calf, plus your tibialis anterior muscle (the muscle at the front of your shin).

Stand with your feet shoulder-width apart, and then:

On both feet, go up onto your tiptoes.
Lower your heels back down to a flat-footed position.
Rock back onto your heels, and gently pull your toes up towards your shins.
Return to the starting position once more.
This is 1 rep.
Complete 10 reps, keeping the movement fluid and constant.

It’s natural for there to be a slight hip hinge and forward lean at the point you pull your toes back up towards the shins, but this should be minimal – keep your body in a straight line as much as possible.

Runners’ arms

By now, your back and legs should be loosened, your blood should be pumping, and your heart rate should be elevated. It’s nearly time to go.

But before you jump on the treadmill or head out the door, you need to loosen your shoulders. Having tight shoulders when you’re running can create increased tension in your neck and jaw (which can lead to headaches) and will likely hamper your arm swing, causing your arms to cross your body rather than move forward and backwards.

And while you might think that arm movement is only important for sprinters, an inefficient arm swing can actually have a huge impact on long-distance running.

So, before you run, stand with your feet shoulder-width apart and do a slow, exaggerated runner’s arm movement. On the forward motion, take your arm up high enough so that your hand is above eye level; on the backward movement, go back far enough to feel a gentle stretch across your whole chest. Do 10 of these on each side.

Stretches to help with post-run recovery

Before you begin any post-run stretching, give your heart rate and breathing a chance to drop by doing a steady walk for a few minutes.

Then, you can complete the following routine. As several of these require you to sit or lie on the floor, we’d recommend doing them inside so you don’t get too cold. If you have access to a mat, then great, but it’s not essential; you can do these stretches on any flat, comfortable surface (so your living room carpet is fine!).

If you’re new to stretching, hold all of these stretches for 20 - 30 seconds each. Intermediate-level athletes can hold them for up to 45 seconds, and those with high levels of flexibility can hold them for up to a minute.

Follow these stretches in sequence to cool your body down, and get ready to wake up feeling refreshed and ready to go again tomorrow.

And don’t forget to breathe. Taking slow, deep, controlled breaths while static stretching will help return your heart rate, breathing, and blood pressure to normal. If you can, try to “breathe into the stretch”; this means every time you exhale, you take the stretch a little further or a little deeper.

Straight-leg standing calf stretch

Sometimes called “the runner’s stretch”, this is one of the most common post-run lower leg stretches – for good reason. While they mainly target the gastrocnemius muscle – the largest of the calf muscles – they can significantly reduce stiffness in the ankles and also help loosen the hamstrings.

Stand with your hands placed flat against a wall at roughly shoulder height. Your arms should be almost straight, but not locked out. Then, take a step back with your left leg. Keep both feet flat on the floor and your arms straight as you lean forward and place your weight through your right foot.

Hold for the desired time, then gently step your left leg forward and place your right foot behind you to repeat.

Bent-leg standing calf stretch

While you’re probably pretty familiar with the straight-leg version, the bent-leg calf stretch is often neglected – but it’s an important one to add to your routine because your leg needs to be bent to stretch your soleus muscle.

In fact, this is one of the most important stretches for long-distance runners; studies show that because it’s a slow-twitch muscle, the soleus is much more likely to be injured through high-volume running than the gastrocnemius (which is more commonly injured through explosive movements like sprinting or jumping).

Start with both feet facing forward, with your toes and hands touching a wall. Then, keeping your hands on the wall for support:

Keep the toes of your left foot touching the wall, and step back with your right foot.
Move your left foot a few inches back from the wall.
Keeping your left heel flat, gently push your weight over your left foot until your left knee touches the wall.
If you can do this without feeling a stretch, move your left foot away from the wall a little more.
Once you’ve found the stretch, hold for the desired time.
Repeat on the right side.

It’s crucial in this movement that the heel on the side you’re stretching stays flat on the floor – if you feel your heel start to raise, move your foot closer toward the wall.

Standing quad stretch

Stay standing near the wall as you move into the quad stretch.

Stand with your feet shoulder-width apart.
Bend your right knee behind you and grab your ankle or foot with your right hand (if you can’t quite reach far enough to hold your foot, then holding on to your laces will work).
Gently pull your heel up toward your glute.
Ensure your knees are kept close together, and that your back is straight.
Hold for the desired length of time.
Switch legs.

Rest your free hand against a wall or on a piece of furniture or gym equipment if you need some extra stability.

Standing IT band stretch

The iliotibial (IT) band (also known as the iliotibial tract) can be the root of several painful problems for athletes. It’s most commonly associated with iliotibial band syndrome (ITBS), the second most common cause of knee pain in long-distance runners.

With issues like ITBS, prevention is key; once your IT band gets so tight that it’s causing issues, it can take a long time to improve.

So, make sure you add the standing IT band stretch into your post-run routine:

Stand with your feet around shoulder-width apart.
Cross your left leg behind your right leg.
Place the outer side of your left foot on the floor.
Extend your right arm above your head.
Gently lean to the right.
Hold the position for the desired time.
Switch sides.

Now, grab your mat or lie on a comfortable surface – it’s time to really cool your body down and return your heart rate and breathing to normal.

Lying hamstring stretch

The lying hamstring stretch is one of the best stretches you can do after running – it’ll loosen the backs of your legs and lower back, and, because you’ll be lying down, it's a great way to help regulate your breathing and heart rate post-training. It’s also really adaptable and can be adjusted to suit your flexibility levels.

Start by lying flat on your back with your legs stretched out. Then:

Keeping your left leg straight, hold the back of your right knee, and pull your right leg toward your chest.
Gently straighten the right leg until you feel a stretch down the back of your hamstring (you don’t need to straighten your leg past this point).
Keep your head flat on the ground – don’t lift your head or neck up.
Hold for the desired amount of time, then release your right knee and swap sides.

If you struggle to get your leg straight enough to induce a stretch, you can bend your resting leg; so, in the example above, you would bend your left leg. This will allow you to straighten your right leg to get more of a stretch.

And if you’re really flexible and don’t feel enough of a stretch, you can move your hands up to hold on to your ankles rather than your knees.

Lying piriformis stretch (‘figure of 4’ stretch)

Your piriformis muscle sits deep within your bum cheeks. It’s one of the muscles in our bodies that really suffers from sitting down for long periods, so make sure to give it a gentle stretch when you’ve been for a run, as it often doesn’t receive enough TLC at other times of the day.

To stretch your piriformis, lie on your back with both knees bent. Then:

Keeping your left foot flat on the floor, lift your right leg and place your right ankle on your left knee.
Let your right knee drop out to the side, forming a triangle with your legs.
Place your right arm through the gap in your legs, and your left arm to the side of your left leg.
Clasp your hands together over your left knee or shin.
Lift your left foot off the floor, and, using your clasped hands, pull your left knee towards your chest.
Hold for the desired amount of time and then repeat on the other side.

Keep your head on the ground; if you feel like the stretch is so strong that you need to lift your shoulders to reduce it, don’t pull your knee so far into your chest.

Pigeon pose

The pigeon pose is a really calming exercise that loosens and lengthens the whole mid-portion of your body, including your glutes, hip flexors, and piriformis.

To perform the pigeon pose:

Kneel on all fours.
Bring your right knee forward toward your right wrist, positioning your right shin diagonally under your chest.
Your left foot should be as close as possible to your left wrist.
Extend your left leg straight back, keeping your hips square to the mat.
Keep your palms flat on the floor, and your body upright.
Hold for the desired length of time, then return to the kneeling position.
Switch sides and place your left leg forward to repeat the move.

If you have the flexibility and mobility to do so, at step 5, you can lower your body and rest on your forearms (if you can lie fully prone, even better).

90/90 stretch

Also known as the ‘deer pose’ in yoga, the 90/90 stretch is a gentle way to lengthen the front of your legs and hips. It’s a great alternative to the pigeon pose if your flexibility won’t allow you to get into that position just yet.

Sit on the floor and bend your right leg in front of you to form a 90-degree angle. Then, position your left leg so it comes out at a 90-degree angle from the side of your body. Your left knee should be in line with your hip, and your two legs should now be parallel to one another (in fact, your legs should have formed three sides of a square).

Keep your back upright and the weight evenly distributed between your hips. You can place your fingertips or hands on the ground to steady yourself.

If you have the mobility to do so, you can lean forward towards your right shin.

Once you’ve completed the desired time with your right leg, swap and put your left leg in front of you.

Lying spinal twist

The ultimate way to relax after a successful run, the lying spinal twist stretches pretty much everything from the glutes up.

Lie on your back with your legs stretched out comfortably, and close your eyes for extra relaxation. Then:

Bend your right leg until your right foot is level with your left knee.
Tuck your right foot in behind the left knee.
Gently roll onto your left side, keeping the right foot tucked under the left knee, until your right knee rests on the floor.
Stretch your right arm out at shoulder height and turn your head to the side to gaze along it.
Hold for the desired time, allowing your body to relax into the stretch.
When you've completed the desired length of time, switch sides.

If you struggle to get your knee all the way to the floor, you can reduce the range of motion slightly by placing your knee on a yoga block, or even a cushion.

Now you’ve completed this series of stretches all the way through, stand up carefully and gently. You’ll have been lying down for a few minutes and taking long, slow, deep breaths, so your blood pressure might have dropped slightly. If you stand up too fast, you’ll end up with an unpleasant head rush.

Tips for incorporating stretching into your running routine

Here are our top tips for how to get the best out of your new pre- and post-run stretching routine:

Don’t stretch to the point where it’s painful. It’s normal to experience mild discomfort – especially if your muscles are really tight – but any sharp pain or soreness is a sign that you’re taking your muscle close to its limits.
Incorporate stretches which move your whole body – not just your legs.
Go through a range of stretches that include rotational, linear and lateral movements.
Avoid ‘bouncing’ while in a stretch position (known as ‘ballistic stretching’), unless this has been recommended to you by a physical therapist.
Don’t stretch injured areas or muscles that are already sore unless specifically instructed by a physiotherapist or specialist practitioner.
Yes, there is such a thing as “too much stretching.” Avoid overstretching: doing stretches that are too intense, stretching the same muscle too often, or holding stretches for too long.
If you’re pressed for time, cutting your run down by 10 minutes to allow time for stretching before and after will be more beneficial than running on cold legs and not doing a cool down (trust us).
Make stretching a non-negotiable habit.

Most importantly, enjoy it! Stretching – especially post-run stretching – can be incredibly relaxing. It doesn’t need to be a chore; instead, see it as an opportunity to close your eyes, de-stress, and take your mind off of anything which might be troubling you. Treat it as “you time”.

Stretch your way to better running performance

Adding stretches to your pre- and post-run routine is a quick and easy way to minimise your risk of injury, improve your mobility and flexibility and make your run feel physically and mentally easier.

And, if you do any other exercise – such as strength training – you’ll likely see improvements there, too, with an increased range of motion and a greater ability to move your body through the different planes.

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