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Questions and answers about sports

Stretching routines for runners?

8 min read

Asked by: Ashley Lindsey

What is a good stretch routine for runner?

In this article, learn about which stretches are best for runners by muscle group.

  1. The knee hug. Share on Pinterest. …
  2. Child’s Pose. Share on Pinterest. …
  3. Kneeling hip flexor stretch. Share on Pinterest. …
  4. Standing quad stretch. Share on Pinterest. …
  5. Seated hamstring stretch. Share on Pinterest. …
  6. Toe touch. …
  7. The wall push. …
  8. Downward Dog.

Is stretching good for runners?

Stretching before a run helps reduce the risk of injury because muscles will be ready to move and flex. Stretching also helps reduce post-run soreness. An effective warm-up before a run will include dynamic movements to use the quadriceps, hamstrings, and hip flexors and get blood flowing faster.

What are the best stretches to do before running?

Here are five good stretches.

  1. Side lunge. Stand with a wide stance (greater than your hip/shoulder width) but not so wide that you feel a stretch. …
  2. Glute and piriformis activation. Standing straight in a balanced position, shift your weight to your right leg. …
  3. Arm swings. …
  4. Bent-knee forward swing. …
  5. Straight-leg lateral swing.


How do runners stretch for beginners?

It is advisable to stretch after the run, when the muscles are warmed up and the joints are lubricated. A basic stretching routine will take around 10 minutes. Get into the stretching position slowly, find the point where you feel the tightness and hold for 20-30 seconds (ideally 30).

What is runner’s stomach?

Runner’s stomach occurs when our digestive system experience a large amount of agitation from the act of running or high-endurance exercise. There are certain diet tips you can follow to avoid having an accident mid-run. Photograph courtesy of Shutterstock.

Does running shorten your muscles?

Strenuous exercise such as running can shorten and tighten your muscles, which can cause reduced mobility and limit your range of motion. It’s important to keep your muscles loose, flexible, and supple to prevent discomfort, pain, and injury.

Why Runners should not stretch?

Karp explained that since most common running injuries tend to occur within a muscle’s normal range of motion, attempting to stretch past what a muscle can normally do offers no protection. And forcing the muscle to lengthen to the point of pain will likely cause it to tighten up rather than relax.

Does running reduce belly fat?

Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.

Does stretching make u run faster?

“It is an accepted thing that you do some stretches after you have exercised – you see all these people doing it in parks and it looks absurd. But from a performance point of view, there is no benefit, it is not going to make you run faster or better.

Does running make you tighter?

The muscles which are used to power you through your run are quadriceps, hamstrings, calves and glutes. Regular running will definitely get you a toned, fit body including a firm butt.

Should you stretch before a 5k?

If you’re going to do a hard training sessions or run fast, it’s good to do some dynamic stretches before running – that is, stretching on the move, which will dynamically mobilize the muscles and get more blood to the important areas.

How do runners increase flexibility?

Here’s what you do: Lie flat on your back with one leg stretched out in front of you and the other lifted in the air with your knee straight. Keeping your back on the floor, grab onto the raised leg behind the knee (or, if possible, by the calf) and gently pull that leg towards you.

How long should you stretch before jogging?

You should stretch for about five to 10 minutes before running, says Kevin Pennington, manager of athletic training and sports performance at Northwestern Medicine. You should also make sure to do the same stretching exercises on both legs or both sides of your body for consistency and balance.

How long after a run should you stretch?

The bottom line. At the end of your run, you may be feeling euphoric or perhaps exhausted. At this point, it will help to take 5–10 minutes to look after your joints and stretch away some tension in your muscles.

How do runners increase flexibility?

Here’s what you do: Lie flat on your back with one leg stretched out in front of you and the other lifted in the air with your knee straight. Keeping your back on the floor, grab onto the raised leg behind the knee (or, if possible, by the calf) and gently pull that leg towards you.

What is the world’s greatest stretch?

It’s sort of legendary. Beloved by trainers, strength and conditioning coaches, elite athletes and fitness fanatics alike, the world’s greatest stretch – also known as ‘spiderman with thoracic rotation‘ – targets everything from your ankles and hamstrings to your hips, spine, shoulders and glutes.

What is a Samson stretch?

But front knee over the heel we're going to interlace our fingers. And drive the torso up as high as possible stretch the torso up.

What are Cobra stretches?

Line a mat with your feet together and your hands palm down on the mat next to your rib. Cage slowly press through your hands lifting your chest as you arch up and back.

How long should you be stretching?

Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.

What 2 things should you never do when stretching?

Mistakes you should avoid while stretching

  1. Not warming up. You should stretch with warm muscles. …
  2. Overstretching the muscles. …
  3. Stretching injured muscles. …
  4. Not using the proper techniques. …
  5. Doing static stretches.


What happens if I stretch everyday?

Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body, he tells. In addition, it enhances your athletic performance and may reduce the risk of injury, notes the fitness expert.

Is it OK to stretch every day?

As long as you’re not overdoing it, the more regularly you stretch, the better it is for your body. It’s better to stretch for a short time every day or almost every day instead of stretching for a longer time a few times per week. Do a 20- to 30-minute session at least three times per week.

Is 10 minutes of stretching enough?

“We’ve looked at all age groups,” he told me, “and after a month of doing 10 minutes of stretching 3 days a week, our study subjects typically increase their range of motion 10 to 30%—significant enough to make a difference in how you feel and move.” That’s less time than I spend looking for a parking spot every week.

Can stretching change your body shape?

Yoga stretching can help you change the shape of your body in several ways. It’s important to attend a class so that an instructor can help you maintain the proper form for the best results. It’s also important to start slowly, even if you are a strong athlete.

Why am I sore after stretching?

Some people form adhesions that cause muscles to be ‘glued’ together. This inhibits your full range of motion. Isolating and stretching of these muscles can cause adhesions to break up, resulting in a minor soreness similar to after getting a good workout.

Should I keep stretching if I’m sore?

If you’re sore the next day, it’s probably a good idea to take it easy. Try some light exercise, like walking, while your muscles rest. Ice, anti-inflammatory medicines like ibuprofen, massage, a warm bath, or gentle stretching may provide some relief.

Is it OK to stretch when sore?

Acute and Delayed-Onset Muscle Soreness (DOMS)



Acute soreness is felt straight away and is partly caused by a build up of lactic acid. Gentle stretching or massaging, done immediately after the exercise, will help reduce the lactic acid and so aid recovery.

How do you know if you are overstretched?

A sharp or stabbing pain means that you’re stretching your muscles beyond their capacity for flexibility. You are overstretching and potentially injuring yourself. Another indication of overstretching, according to the Massachusetts Institute of Technology (MIT), is feeling sore the day after you stretched.

How often should you stretch?

two to three times a week

But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Skipping regular stretching means that you risk losing the potential benefits.

Can you stretch too frequently?

The Verdict: You can stretch too much



“But it’s a rare occurrence, and when it does happen, we don’t usually feel it right away.” Overstretching can involve muscles, joints or both. It occurs when the muscle or joint is pushed well beyond its normal limits.