Stretching for runners made simple

Do you know the difference between dynamic and static stretches? TCS Sydney Marathon Head Coach Ben Lucas explains what they are and when you should do them.

Most runners aren’t stretching properly, says TCS Sydney Marathon Head Coach Ben Lucas, but these simple moves can be done anywhere.

Stretching can get overcomplicated. Most runners just need a simple routine they can remember and actually stick to. The easiest way to think about it is this:

·       Before running: Dynamic stretching

·       After running: Static stretching

Dynamic stretches to do before a run

The goal before a run is to loosen the body up and get things moving without becoming too relaxed. That’s why you should focus on dynamic stretching, which is all about movement. So exercises like:

• Leg swings: Stand tall and gently swing one leg forwards and backwards to loosen the hips and improve mobility before running.

• Walking lunges: Step forward into a lunge position while alternating legs to warm up the hips, glutes and legs dynamically.

• Hip circles: Slowly rotate one knee in circular motions to improve hip mobility and loosen tight joints.

• Calf pumps: Shift your weight forwards and backwards through your ankles to activate the calves and prepare the lower legs for running.

Static stretches to do after a run 

Static stretching after a run can help relax tight muscles, improve flexibility and support recovery once the body is fully warmed up. This kind of stretching involves slower holds targeting the following muscles:

• Calves: Stand facing a wall with one foot behind the other, press the back heel into the ground and lean forwards gently to stretch the calf muscle.

• Quads: Stand tall, pull one foot up behind you towards your glutes and gently hold the stretch at the front of the thigh.

• Hamstrings: Sit or stand with one leg extended, then hinge forwards from the hips while keeping the back straight to stretch the back of the thigh.

• Hip flexors: Step into a lunge position with one knee on the ground and gently press the hips forwards to stretch the front of the hip. 

You don’t need an hour-long mobility routine, just 20 to 30 seconds each side is plenty.

What to do for tight muscles

Most runners who feel “tight” don’t actually need complicated rehab exercises, they just need to move more regularly, and if something feels off, don’t ignore it. There’s a big difference between normal soreness and a niggle building into something bigger.

I’ve been working with PainAway, and recovery tools like that can help settle down sore or tight areas before they become a bigger issue. 

Want more expert training advice? Find the best running content here.