Video Stretching Exercises for Runners

[Mercury]

Click on the links below to jump straight to the specific stretch.

Shoulder Stretch
Foot Stretch Kneeling
Hip Stretch Sitting
Shoulder & Side Stretch
Back Stretch
Shoulder & Lower Back Stretch Standing
Foot Stretch Sitting
Calf & Achilles Tendon Stretch Standing
Calf & Achilles Tendon Stretch against a Wall
Outside Knee (IT band) Stretch
Back Thigh (Hamstrings) Stretch Standing
Back Thigh (Hamstrings) Stretch Sitting
Back Thigh (Hamstrings) Stretch Sitting with Single Leg
Groin Stretch
Front Thigh (Quadriceps) Stretch
Inner Thigh Stretch
Hip Stretch on a Table
Shoulder & Lower Back Stretch Lying Down
Chest Stretch

 

[Mercury]

Shoulder Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
You use your chest and shoulder muscles when you swing your arms during running. This stretch and the Chest Stretch help to enhance the range of motion of your shoulder blades.

How to do this stretch?
In a standing position, extend one arm horizontally across your chest. Use your other arm to gently push the elbow towards your body. Slightly curving your back moves your shoulder blades out. Hold for at least 30 seconds.

Tips for effective stretching:

1. Only stretch warmed-up muscles.
2. Relax and breathe normally while stretching.
3. Stay inside your range of motion - you should not feel pain.
4. Areas that feel particularly tight should be stretched regularly, e.g. once a day.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Foot Stretch Kneeling

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
This stretch helps to prevent injury in the sole of your foot, such as plantar fasciitis.

How to do this stretch?
Sit on your knees and toes, with your buttocks on your heels. Keep your upper body upright. Hold for at least 30 seconds.

You can also do the Foot Stretch Sitting.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Hip Stretch Sitting

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
When you run more, the muscles surrounding your hip joints become increasingly tired. The smaller muscles located in deeper layers of this area are particularly prone to fatigue.

How to do this stretch?
Sit down with your knees bent and your feet flat on the floor. Raise one leg and place your ankle behind the knee of your resting leg. You should feel a gentle stretch in your hip. Hold for at least 30 seconds, and repeat with your other leg.

You can also do a more advanced version of this stretch standing up: Hip Stretch on a Table.

 

[Mercury]

Shoulder & Side Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
This simple stretch loosens the muscles in your arms and sides. It helps relieve tension that can gradually build up in these areas contributing to a tense upper body when you're running.

How to do this stretch?
In a standing position, raise your arms over your head. With one hand grasp your other elbow and pull your whole upper body sideways. Hold for at least 30 seconds, and repeat in the opposite direction.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Back Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Tightness and inflexibility in the lower back can contribute to hip related running injuries. This stretch helps you keep your back tension free.

How to do this stretch?
Stand with your legs together and move your buttocks backwards while moving your upper body forward. Extend your arms forward for balance, and hold for at least 30 seconds.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Shoulder & Lower Back Stretch Standing

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Tightness and inflexibility in the lower back can contribute to hip related running injuries. This stretch focuses on opening up your entire back region from your shoulders down to your pelvis.

How to do this stretch?
Stand with your feet wide, squat down slightly and twist your shoulders and upper body to one side. Hold for at least 30 seconds, and repeat in the opposite direction.

You can also do this stretch lying down: Shoulder & Lower Back Stretch Lying Down.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Foot Stretch Sitting

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
This stretch helps to prevent injury in the sole of your foot, such as plantar fasciitis.

How to do this stretch?
Sit down and pull one leg towards you. Hold your toes and stretch the sole of your foot. Hold for at least 30 seconds, and repeat with your other foot.

You can also do the Foot Stretch Kneeling.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Calf & Achilles Tendon Stretch Standing

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Stiff calves and Achilles tendons lead to fatigue in your feet and intensify overpronation. This exercise stretches first your calves and then your Achilles tendons.

How to do this stretch?
Stand with your legs in a forward stride. To stretch your calves, bend the knee of your front leg while moving your bodyweight forward. Be sure to keep the heel of your rear leg on the floor at all times. Hold for 10 to 15 seconds, and repeat with your other leg.

To stretch your Achilles tendons, bend the knee of your rear leg. This shifts the stretch from your calves further down your leg to your Achilles tendon. Again, hold for at least 30 seconds, and repeat with your other leg.

You can also do these stretches against a wall: Calf Stretch & Achilles Tendon Stretch against a Wall.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Calf & Achilles Tendon Stretch against a Wall

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Stiff calves and Achilles tendons lead to fatigue in your feet and intensify overpronation. This exercise stretches first your calves and then your Achilles tendons.

How to do this stretch?
Stand with your legs in a big stride and your arms extended forward against a wall. To stretch your calves, bend the knee of your front leg while moving your bodyweight forward. Be sure to keep the heel of your rear leg on the floor. Hold for at least 30 seconds, and repeat with your other leg.

To stretch your Achilles tendons, bend the knee of your rear leg. This shifts the stretch from your calves further down your leg to your Achilles tendon. Again, hold for at least 30 seconds, and repeat with your other leg.

You can also do these stretches without leaning against a wall: Calf Stretch & Achilles Tendon Stretch Standing.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Outside Knee (IT band) Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
This exercise stretches the injury-prone iliotibial band, or IT band, which runs along the outside of your thighs.

How to do this stretch?
For this exercise you need a chair or other raised area. Stand on one leg and cross your other leg over it. Place your foot on the chair. Transfer your bodyweight so that the side of your thighs and outside knee region feel the stretch. You only need to gently flex your knee. Hold for at least 30 seconds, and repeat with your other leg.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Back Thigh (Hamstrings) Stretch Standing

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
The back of your thighs (the hamstrings) are prone to the most common running-related injury. Stiffness in your hamstrings also prevents you from increasing the length of your stride when running and increases the chance of cramp.

How to do this stretch?
Stand with one leg extended forward. Move your buttocks backwards while bending your upper body forwards. Hold for at least 30 seconds, and repeat with your other leg.

You can also do this stretch sitting down: Back Thigh Stretch Sitting with Single Leg.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Back Thigh (Hamstrings) Stretch Sitting

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
The back of your thighs (the hamstrings) are prone to the most common running-related injury. Stiffness in your hamstrings also prevents you from increasing the length of your stride when running and increases the chance of cramp.

How to do this stretch?
Sit down with both legs extended and lean forward to reach for your toes with your hands until you feel the stretch. Hold for at least 30 seconds.

A variation of this stretch is the Back Thigh Stretch Sitting with Single Leg.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Back Thigh (Hamstrings) Stretch Sitting with Single Leg

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
The back of your thighs (the hamstrings) are prone to the most common running-related injury. Stiffness in your hamstrings also prevents you from increasing the length of your stride when running and increases the chance of cramp

How to do this stretch?
Sit down with one leg extended while bending the knee of your other leg. Lean forward until you can grasp the toes of your extended leg. Hold for at least 30 seconds, and repeat with your other leg.

You can also do this stretch standing up: Back Thigh Stretch Standing.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Groin Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Tightness in the front of your thighs and groin prevents your pelvis from positioning correctly while running, which can lead to lower back pain.

How to do this stretch?
Stand with your legs in a big forward stride. Flex the knee of your rear leg to the floor and extend the base of your thigh so that your waist is leaning forward. Avoid curving your lower back and focus on visualising extending your hip joints. You should feel the stretch extending up the front of your upper thigh and into your groin. Hold for at least 30 seconds, and repeat with your other leg.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Front Thigh (Quadriceps) Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
This is an important stretch that affects the most used muscle in running, the quadriceps or anterior thigh muscle. It also stretches the shin muscles (the tibialis anterior), which are easily fatigued and can cause shin splints when inflamed.

How to do this stretch?
Stand on one leg and bend the knee of your other leg. Grasp the foot of your flexed leg and pull the foot up towards your buttocks. Try to keep the knee against or close to your other leg. Extend the stretch by grasping the front of your foot to stretch the shin muscles. Hold for at least 30 seconds, and repeat with your other leg.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Inner Thigh Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Runners who tend not to use the muscles on the inside of the back thigh (medial hamstrings) often suffer from stiffness in this region. This leads to increased load on the exterior muscles (lateral hamstrings) and affects stability in your knees.

How to do this stretch?
Sit down and bring your feet together so that your heels are pulled up towards your groin. Push both knees gently towards the floor while also lowering your upper body as far as you feel comfortable. You will feel the stretch on the inside of your thighs. Hold for at least 30 seconds.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Hip Stretch on a Table

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
When you run more, the muscles surrounding your hip joints become increasingly tired. The smaller muscles located in deeper layers of this area are particularly prone to fatigue.

How to do this stretch?
For this exercise you need a table of waist-height. Raise one leg and place it on the table as if you're sitting cross-legged. If you can, gently lower your upper body so that your chest is resting on your knee. You should feel this stretch deep inside your hip. Hold for at least 30 seconds, and repeat with your other leg.

You can also do a beginner's version of this stretch sitting down: Hip Stretch Sitting.

Tips for effective stretching:

1. Only stretch warmed-up muscles.
2. Relax and breathe normally while stretching.
3. Stay inside your range of motion - you should not feel pain.
4. Areas that feel particularly tight should be stretched regularly, e.g. once a day.

 

[Mercury]

Shoulder & Lower Back Stretch Lying Down

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
Tightness and inflexibility in the lower back can contribute to hip related running injuries. This stretch focuses on opening up your entire back region from your shoulders down to your pelvis.

How to do this stretch?
Lie down on your back with your legs extended. Raise one leg and cross it over your other leg (keeping both legs extended) until your foot touches the floor. Rotate your lower back, but make sure you keep your shoulders on the floor. Hold for at least 30 seconds, and repeat with your other leg.

You can also do this stretch standing up: Shoulder & Lower Back Stretch Standing.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.

 

[Mercury]

Chest Stretch

Spoiler: Click to read more on how to do this stretch correctly

What are you stretching and why?
You use your chest and shoulder muscles when you swing your arms during running. This stretch and the Shoulder Stretch help to enhance your range of motion and avoid tightness around your chest during more demanding runs.

How to do this stretch?
In a standing position, clasp your hands behind your back and gently push your chest out. Hold for at least 30 seconds. Taking deep breaths in this position enables a deeper stretch of your chest.

Tips on effective stretching:
1. Relax
2. Be sure to maintain each stretch for at least 30 seconds
3. Breath normally why stretching
4. Perform the stretch inside your own range of motion- you should not feel pain.
5. Areas that feel particularly tight, should be stretched at regular intervals such as once day, for example, after a shower.