Man stretching with a Mirafit Deluxe Hi-Density Foam Roller

Running. You either love it or you hate it. But there are some undeniable benefits to including it in your training: 

It gets your heart rate up - not only great for your cardiovascular system but for your waistline too. 

It releases endorphins - you may not always enjoy it while it’s happening, but afterwards you’ll feel great. Running can be a real mood booster. 

It’s great for stress relief - tough day at work? Running is ideal for burning off some of that adrenaline. 

It pushes you - need a new challenge? It doesn’t matter whether you’re training for your next marathon or hoping to finish your first 5k, there are always ways to get better, faster and stronger. 

It’s free - you don’t need an expensive gym membership to get out there and start running. You can literally start today! 

It helps you to clear your mind - got a lot to think about? Running is great for getting some time to yourself to sort out all those thoughts running through your head. 

You can go with a friend - ideal for motivating you as well as making sure you keep pushing yourself. 

You can vary your runs - long runs, short runs, sprints, jogs and intervals – these are all great for your fitness and you can choose what you do and when. 

If you’re new to running, it can feel tricky when you first start out. But with regular practice, it does get easier. 

Should runners stretch? 

Man running alongside a country road

Running is definitely beneficial and can be a great way to supplement your strength training. 

However, if you’re just running and not doing any stretching or strengthening around it, you could end up injuring yourself. 

Because running is so repetitive as well as high impact, a lot of runners can suffer from sore knees, tight hip flexors and muscle tension. So, making sure you maintain a good strengthening routine around your running schedule, is essential. 

Stretches before running 

The best stretches to do when warming up are dynamic stretches, which can include: 

• Knees to chest 

• Forward leg swings with toe touch 

• Butt kicks on the spot 

• Lunges with upper body twist 

• Hip and shoulder rotations 

• Quick side steps 

• Walking lunges 

Doing static stretches (where you hold deep stretches for between 30 seconds and a minute) before you go running, can actually increase your chances of injury. This kind of deep stretching is best done after a run when your muscles are warmed up. 

That’s why dynamics stretches – where you’re moving around to prepare your body for exercise – are best done before a run.  

Stretches after running

Running regularly can make your muscles feel tight – hips, calves and glutes in particular can really suffer. But by following up your runs with a reliable stretching routine, you can help ease any aches and stay loose for your next run. 

Calf stretch

Push your hands up against a wall and step one foot back at a time to gently stretch out your calf muscles. Hold for around 30 seconds to a minute each. 

Psoas stretch

The psoas is fundamental for running. It is often one of the first things to ache when you train regularly. It runs from the lower back and finishes around the front of your hip. To stretch it out, lunge forward down onto one knee and gradually lean into the stretch. You can also stretch up your arm on the same side to help reach full extension. Hold for a minute and then repeat on the other side. 

Hamstring stretch

Cross one foot over the other with a slight bend in your knees and reach your hands all the way down to your feet. Hold for around 30 seconds to a minute and then swap sides. 

Glute stretch

Whenever you increase your speed or put more power into your running, you instantly engage your glutes. This means however that they can get quite tight after doing a lot of training. Keep your muscles stretched out by doing some glute stretches. Sit with one leg in a crossed leg position in front of you, and the other stretched back directly behind you. You can also lean forwards to increase the stretch. Hold for 30 seconds to a minute and then repeat on the other side. 

Quad stretch

Fold one leg behind you and hold your ankle close to your butt so the front of your raised leg is stretched out. You can tense your glutes and push your hips slightly forward to increase the stretch. Hold for 30 seconds to a minute and then repeat on the other side. 

Tensor Fascia Lata (TFL) stretch

This stretch can take a bit of getting used to but it’s a classic runner’s stretch and important for loosening off your hips. Stand about a foot away from a wall, side on. Step your outside leg inwards towards the wall and in front of your body. You can use your hand to support you against the wall. Lean into the stretch so you feel it along the outside of your hip (the side that’s closest to the wall). Hold for 30 seconds and then release and swap sides. 

Foam rolling for runners

Woman Using A Foam Roller

Foam Rollers are essential for anyone who runs regularly. They really help keep your muscles working as well as reduce tension. Use one before and after your runs on your glutes, thighs and hip flexors. 

Hi-Density Foam Rollers are great for hamstrings and calves. And EPE Foam Rollers are ideal for IT bands, hips and glutes. 

How long should you stretch after running? 

Stretching is really important for runners of all abilities. So, it doesn’t matter whether you have been running marathons for years or have just completed your first 2km, stretching will really help keep your muscles in good condition.  

After running, you should stretch each muscle for between 30 seconds and a minute. After 30 seconds, breathe in and then deepen the stretch a little further for another 30 seconds. 

It should feel a little uncomfortable, but you shouldn’t be in pain.  

Never bounce when stretching – you don’t want to push your body too far. And it’s also important not to lock your knees out when stretching your hamstrings. This will prevent any injuries to your knee joints.  

How do I become more flexible for running? 

Regular stretching is key for becoming more flexible. But you always want to make sure that your muscles are warm before you stretch. So, if you’re training regularly, you need to make sure you stretch after each session.  

And it’s not just running that you can do before a stretching session. Going to the gym and strengthening your muscles will not only help you get more speed and power into your running, but it will also warm them up. So, make sure you include strength training in your routine and stretch afterwards. 

You can get started with our best leg exercises using a plyo jump box  which includes a jump box workout.  

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Tags: Equipment > Rollers ; Exercise Type > Warm Ups & Cool Downs ; Misc > Recovery