Five Key Stretches for Runners and Walkers

For this week’s Fit Five Friday, we’re talking all about stretching. Yes, you know that one thing that so many of us skip when we’re short on time. I will runfess that prior to my hip issue, I was not always consistent with my stretching routine — but one of the key habits I developed during physical therapy is to stretch regularly.

Now I’m sure to include some dynamic stretching (think leg swings, walking lunges, or high knees) to help warm up my muscles and prepare my body for movement. And, then once the workout is done, it’s time to slow things down with static stretches to help lengthen muscles and support recovery.

Today, I’m sharing five key post-run/walk stretches that I keep in regular rotation.

Fit Five Friday – Five Key Stretches for Runners and Walkers

1. Stair Calf Stretch
While there are a number of different ways to stretch your calves, I always feel the best stretch on a stair, hanging my heel off the edge and slowly dropping it to the ground. Hold for 20–30 seconds and switch sides.

2. Hip Flexor Stretch
Kneel on one knee with the other foot in front at a 90-degree angle. Tuck your pelvis slightly and lean forward into the stretch. You’ll feel it through the front of the hip. Hold for 30 seconds per side.

3. Hamstring Stretch
Hamstrings are another area where I use a number of different stretches but a simple one I do often is a standing stretch where you hinge forward at the hips and reach toward your toes (or as far as you comfortably can) to lengthen your hamstrings. You can also do this seated with one leg extended. Hold for 20–30 seconds.

4. Figure Four Stretch (Glutes & Piriformis)
I like to do this stretch lying down, but you can also sit in a chair (or stand if you have really good balance). Cross one ankle over the opposite knee, then gently pull your legs toward you (lying down) or lean forward (seated). I love the way this stretch helps release tension in the glutes and piriformis.

5. Standing Quad Stretch
Standing tall, grab one ankle behind you and gently pull it toward your glutes while keeping your knees close. This stretch helps counteract the repetitive forward motion of running and walking. Again I hold each side for 20 – 30 seconds.

What are your go-to stretches? Do you have a consistent stretch routine?

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