Stretches are an important part of any runner's toolbox. Incorporating stretching exercises into your running program is key for injury prevention and better health. Today, Human 2.0 head physiotherapist Jethro Constant and strength and mobility coach Dan Jones are going to show you three easy exercises that runners can do to keep their bodies strong and mobile.
If you are a runner, you should always stretch after a workout to lengthen the muscles that have become tight (or shortened) from the running itself. Stretching before is a good idea, but only use dynamic stretches. These stretches for runners that we have demonstrated here are examples of static stretching and should only be done AFTER running, when the muscles are warm.
NOTE: Tight muscles are primed for injury. In order to reverse that tightness, do these three easy exercises to target hip flexors, hamstrings, and calves and achilles tendon. Make sure to hold each stretch on each side for a minimum of 30 seconds. Upwards or 1 to 2 minutes is better, with a discomfort level on a scale of one to 10 being somewhere around a 6 to 8. To make a change, you need to get uncomfortable.
Follow along with this training tutorial so you will know exactly how to do these stretches for runners with proper technique. Both beginners and advanced runners can use these exercises. And of course, while these exercises are great for runners, they can be great for anyone who just runs as part of their sport, or for anyone in general.
A proper cool down and stretch is a key component to any running routine. As we mentioned, this is so important for injury prevention. A few minutes of stretching after any running session can mean the difference between successfully running on a regular basis or sitting in the house because you've pulled your hamstring, or achilles tendon or aggravated your hip flexor muscles.
Even if your goal isn't running per se, you can still use these stretches for runners after any form of physical activity that gets the blood flowing and the muscles warmed up just as a stand-alone activity to develop overall flexibility and mobility.
As these are also simple bodyweight stretching exercises, you can do them anywhere. You don't need any gym equipment at all. Having good flexibility and mobility is key to functional fitness, and it's good for so many reasons - whenever your body is put in an awkward position as an example.
Incorporate these stretches for runners into your fitness routine today. Don't be afraid to give them a try! Remember to always use proper technique. And always practice mindfulness and intention when you are doing any type of exercise to get the full benefit. Stay tuned to our channel as we add more bodyweight exercises, other strength training, mobility, stretch and flexibility, and conditioning exercises and workouts, along with medical and rehab tips.
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Check out some of our other Human 2.0 exercise tutorial videos:
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https://www.youtube.com/watch?v=3wn3_fnWbeM&t=2sHANGING FOR SHOULDER HEALTH | shoulder exercises for injury prevention | Human 2.0
https://www.youtube.com/watch?v=I_niOXq3Y3c&t=3sKETTLEBELL SWINGS TUTORIAL | kettlebell strength training exercise | Human 2.0:
https://www.youtube.com/watch?v=v_g8JLOW KNEES BEAR CRAWL TUTORIAL | bodyweight workout & primal movement exercise | Human 2.0
https://www.youtube.com/watch?v=byGGYSHRIMP SQUAT TUTORIAL | single leg squat & bodyweight exercise for lower body strength | Human 2.0
https://www.youtube.com/watch?v=JNTnmKETTLEBELL SUMO DEADLIFT TUTORIAL | lower body strength training exercise | Human 2.0
https://www.youtube.com/watch?v=4n4zjRING ROW TUTORIAL | chin-up progression & bodyweight training exercise | Human 2.0
https://www.youtube.com/watch?v=c8Kb7GLUTE ACTIVATION EXERCISES | bodyweight warm up routine for deadlifts and squats | Human 2.0
https://www.youtube.com/watch?v=w0XWQ32RewA&t=13sEASY CRAWLING WARM UP | bodyweight workout & primal movement training tutorial | Human 2.0
https://www.youtube.com/watch?v=kZPF0vwnDuE&t=32sKNEE PAIN | simple exercises for treatment & prevention of patellofemoral syndrome | Human 2.0
https://www.youtube.com/watch?v=xcJ7vFKTqIU&t=25s_____________________________________________________
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