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Are You Stretching Right? A Guide to Effective Stretches for Runners

Updated: Feb 15

Everything in this article is with good intentions, and it is acceptable for most clients. However, it is your responsibility to seek medical clearance from a GP if you or the therapist, after a physical assessment, believe it to be the case.


Completing a full-body daily stretch routine can benefit a person’s physical and mental well-being. Stretches can be static, where the person holds a still position, or dynamic, where the person carries out the stretch while moving. 

Based in Golders Green, London, Bodywork Clinic specialises in runners' knee injuries and tightness using traditional Chinese massage for men.
Runners running

Regular stretching can help runners loosen muscles and increase their range of motion and flexibility. This can lower the risk of injuries such as sprains, which affect ligaments, or strains, which affect muscles or tendons. Stretching could also help reduce pain from chronic conditions, such as osteoarthritis and lower back pain.


If any of the stretches cause discomfort, stop immediately. Stretching should be within the range of individual ability, and even gentle stretching can be beneficial.


Stretching can be mildly uncomfortable at first, but it should not be painful, 

A daily stretch routine may incorporate both static and dynamic stretches.


An individual stretch typically lasts 10-30 seconds. However, repeating a stretching routine can help, as extending the muscles becomes more effortless once adequately loosened.


Many choose to fit this in in the morning or before bed.


Below are some variations of full-body stretch routines that a person may wish to use. 

Whole body daily stretching routine

  • Neck roll

  • Shoulder roll

  • Behind-head tricep stretch

  • Standing hip rotation

  • Standing hamstring stretch

  • Quadriceps stretch

  • Ankle roll

  • Child’s Pose


Stretching routines for athletes

  • Supine hamstring stretch

  • Quadriceps stretch

  • Side lunge

  • Cobra stretch

  • Forward lunge

  • Side seat straddle

  • Triceps stretch


Please take the time to study any exercise before committing to it. YouTube has some great guidance videos, and taking notes is a key skill in any recovery and strengthening programme you start.



Akhtar (SAC. Dip), Lead Clinical Sports Therapist

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Mr. M. Akhtar, Counselling Psychologist, BSc (Hons), and Clinical Sports Therapist, SAC Dip.

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​Contact: 07719271779
 

Address: By Appointments Only.​​​

Location: Side Entrance, 169 The Vale

Golders Green. London. NW11 8TL​

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