3 Leg Stretches Runners Should Do Daily

3 Leg Stretches Runners Should Do Daily

Photo: fitsugar.com


If you are a runner and you want to know some stretches aimed for tight hamstrings and hips that you can do on a daily basis, you can achieve this goal after reading and getting to know what these stretches are through this article. These stretches that you can read about in this article are practical to do on a daily basis because they are easy to perform and can be done without much effort and strain on your body, as well as they do not require heavy and expensive equipments that can be found in gyms.

This is why reading this article will not only benefit runners in terms of their physical well-being but will also benefit them in terms of their schedule and their finances.

Who says running is an easy task? Everyone, except certified runners, think that running is very easy to do. After all, just looking at how runners run would make you say that running really seems to be an easy task. But actually, running is not that easy even if it looks as if it only requires both of your legs to work. Rather, it takes following various running strategies in order to run properly. Plus, it also requires a strong pair of legs and excellent hamstrings and hips.

Most of the time, people have tight hamstrings and hips. While this may seem normal to some, if you are a runner, you may find tight hamstrings and hips a major inconvenience as they could cause problems like back pain, etc. as well as affect your running performance. Therefore, it is just right that runners should be able to perform running stretches daily especially those leg stretches that are aimed for those with tight hamstrings and hips mentioned in this article.

These 3 leg stretches can be done daily because if you would notice while reading the article, they do not require extra equipments and they are not that strenuous. The stretches mentioned in this article are just perfect if you want to strengthen your leg muscles, your hamstrings and hips without spending long hours in the gym or spending a lot for exercise equipments.

I don’t think I’ve ever met a runner who doesn’t suffer from tight hips, hamstrings, or a lower back. The receptive movements and strengthening aspect of running can cause tight muscles that need extra attention. Of course you should never skip the stretching session after a run, but here are three lower-body stretches you should do every day — even on the days you don’t run.

Open Lizard

What it stretches: sides of the hips and hip flexors

How to do it:

  • Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there’s enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
  • Keep your front foot where it is and slowly lower your right knee outward, so you’re resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
  • Gaze forward and enjoy Open Lizard for 30 seconds and then switch sides.

Keep reading to find out how to do the above stretch and one more that will target your hamstrings.

Toe Breaker Triceps Stretch Into Hero Pose

What it stretches: feet, calves, quads, and triceps

How to do it:

  • Kneel on a mat or carpet. Tuck your toes toward your knees and slowly lower your pelvis to your heels. If this is enough just stay here focusing on your feet, but if you want to add the triceps stretch then reach your right arm overhead and your left arm behind your lower back. Bend both elbows and try to touch your fingers together or even clasp them as in Cow Face pose.
  • Stay in this stretch for 30 seconds and then slowly lift your hips off your heels. Separate your feet slightly, point your toes away from your knees, and sit back down between your heels to stretch the tops of your feet. Stay here or walk your hands behind you, lowering your back toward the floor, laying all the way down if you can to stretch your quads in Hero pose.
  • Rise up into a seated position and repeat these two stretches, this time with the left elbow pointing up.

Seated Wide-Legged Straddle

What it stretches: lower back, shoulders, and hamstrings

How to do it:

  • Sit on the floor with your legs in a straddle position with about three to four feet between your heels. Make sure your toes and knees are pointing straight up. Sit with a tall spine, extending the crown of your head away from your hips.
  • Stay here if this is enough for your hamstrings, or slowly fold forward at your hips, pressing your belly button and chest forward to prevent your back from rounding. Either support the weight of your torso with your hands on your legs or feet, or rest them out in front of you.
  • Hold for 30 seconds and then for a variation, walk your hands over to the right side, folding over that leg, further stretching the right hamstring. After 30 seconds or so, walk your hands and torso over to the left side.


Running is not easy as you think it is. But, as long as you know and have read about the 3 leg stretches you should do daily; as a runner, you should do just fine.


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