Running stretches

Many runners are taught a stretching routine and continue to do the routine thinking that it will help them with their performance and minimising the risk of injury. The issue is that many runners don’t stretch effectively, and often target the wrong muscle groups.

In this post, we’re focusing on those muscle groups that need to be targeted specifically for running so that you minimise the risk of injury and fatigue, and that will ensure that your muscles are primed for peak performance once you start to run.

The muscle groups that you will need to focus on are:

  • Calf muscles
  • Ankles for dorsiflexion
  • Hamstrings
  • Quadriceps
  • Glutes

Something to keep in mind is that you want to prime the lengthening of your muscles over time, and then condition the muscles to execute strength, power, and endurance so that you will perform in the sport that you are participating in.

In the case of running, you should experience the following benefits.

  • Increased running speed
  • Increased power
  • Increase in your stride length

What stretches should you consider doing to improve your running performance?

  • Lunge/Split squat
  • Couch stretch
  • Jeffersen curl
  • Calf stretch
  • Dynamic calf stretch
  • Ankle dorsiflexion
  • Weighted dorsiflexion
  • Groin stretch
  • Goblet squat hold