Training Tips: Stretching Guide for Runners

The Ultimate Stretching Program for Runners: Before & After Your Run

Whether you're a seasoned marathoner or just getting started, one of the most overlooked parts of running performance and injury prevention is a proper stretching routine. Knowing what to do before and after your run can make a huge difference in how you feel, how you perform, and how quickly you recover.

At Oregon Running Clinic, we work with runners of all levels to build smarter training habits—and that starts with understanding the difference between dynamic and static stretching.

Why Stretching Matters for Runners

Stretching helps improve mobility, increase blood flow, enhance muscle activation, and reduce injury risk. But not all stretching is created equal—what you do before your run should look very different from what you do after.

Pre-Run: Dynamic Stretching (Get Your Body Moving)

Dynamic stretching prepares your body for movement by increasing circulation, warming up muscles, and activating key muscle groups. These movements should be controlled, not forced, and mimic the motions of running.

1. Leg Swings (Front to Back)

  • Stand next to a wall or support

  • Swing one leg forward and backward in a controlled motion

  • Perform 10–15 swings per leg

2. Leg Swings (Side to Side)

  • Face forward and swing your leg across your body, then out to the side

  • Helps activate hip abductors and adductors

  • Perform 10–15 reps per leg

3. Walking Lunges

  • Step forward into a lunge position

  • Keep your torso upright and knees aligned

  • Alternate legs for 10–12 reps

4. High Knees

  • Jog in place or forward while lifting knees to hip height

  • Keep a quick, light cadence

  • Perform for 20–30 seconds

5. Butt Kicks

  • Jog while kicking heels toward your glutes

  • Focus on hamstring activation

  • Perform for 20–30 seconds

6. Hip Circles

  • Stand on one leg and rotate the opposite knee in a circular motion

  • Helps loosen hip joints

  • Perform 8–10 circles in each direction per leg

Pro Tip: Spend about 5–10 minutes on dynamic stretching before every run.

Post-Run: Static Stretching (Cool Down & Recover)

After your run, your muscles are warm and more receptive to deeper stretching. Static stretching helps improve flexibility, reduce muscle tightness, and support recovery.

1. Hamstring Stretch

  • Sit or stand and gently reach toward your toes

  • Keep your back straight

  • Hold for 20–30 seconds per leg

2. Quadriceps Stretch

  • Stand and pull one foot toward your glutes

  • Keep knees together and hips forward

  • Hold for 20–30 seconds per leg

3. Calf Stretch

  • Place hands against a wall and step one foot back

  • Press heel into the ground

  • Hold for 20–30 seconds per side

4. Hip Flexor Stretch

  • Kneel in a lunge position

  • Gently push hips forward

  • Hold for 20–30 seconds per side

5. Glute Stretch (Figure Four)

  • Cross one ankle over the opposite knee

  • Sit back or lie on your back and pull the leg in

  • Hold for 20–30 seconds per side

6. IT Band Stretch

  • Cross one leg behind the other and lean to the side

  • You should feel a stretch along the outer thigh

  • Hold for 20–30 seconds per side

Pro Tip: Aim for 8–10 minutes of static stretching after your run.

Common Stretching Mistakes to Avoid

  • Skipping your warm-up entirely

  • Doing static stretching before a run

  • Rushing through movements without control

  • Ignoring tight or problem areas

  • Not staying consistent

Take Your Running to the Next Level

While a solid stretching routine is essential, it’s only one piece of the puzzle. If you're dealing with persistent tightness, pain, or recurring injuries, it may be time to get expert guidance.

At Oregon Running Clinic, we specialize in helping runners move better, recover faster, and stay injury-free. Our team offers:

  • Gait analysis and movement assessments

  • Personalized rehab and strengthening programs

  • Injury treatment and prevention strategies

  • Performance optimization for runners of all levels

Whether you're training for your next race or just want to run pain-free, we’re here to help.

Ready to Run Stronger?

Don’t let poor mobility or preventable injuries hold you back. Schedule an evaluation with Oregon Running Clinic and get a personalized plan built around your goals.

Book your appointment today and run fast, run far, run forever.

Charlotte Spangler