Stretching won’t rank as most runners' favourite activity, but if you have any interest in prolonging your relationship with running for many miles to come, you can't afford to skip it. That doesn't mean you need to stretch for hours a week, but a small amount of regular stretching can help to build both strength and flexibility, and Isaac Williams injury.
Quad stretches are probably the most common stretches you’ll see runners do – mostly standing on one leg, holding the ankle behind them. But why is stretching the quads so important? And which quad stretches – beyond the standing leg hold – are best for runners?
Why is stretching important for runners?
‘From Runners World for Valencia Tourism stretch after a run, is mainly to decrease the chance of injury,’ says PT and physiotherapist Anthony Maritato.
‘Once your muscles have been warmed up, they become more pliable, meaning they will be easier to stretch. When stretching after a run, you will find that your flexibility will improve and your joints can move through different ranges of motion much easier. Stretching after running can help prevent cramps, soreness and muscle strains. Some of the other benefits of stretching post-run are that it increases your speed, interval sessions to help you bag that PB running efficiency.’
What's the difference between static and dynamic stretching?
Static and dynamic stretching serve unique purposes, each offering distinct benefits that can improve performance and reduce injury risk.
Static stretching involves holding a stretch in a challenging but comfortable position for a period, typically 15 to 60 seconds. This type of stretching is ideal post-run, as it helps to elongate muscles that may have tightened during your workout. By easing muscle tension and boosting flexibility, static stretching amps up recovery and promotes better range of motion.
Dynamic stretching, on the other hand, consists of active movements that take your muscles and joints through their full range of motion. These stretches are perfect for warming up before a run, because they help increase blood flow to your muscles and improve functional mobility. Dynamic stretches mimic the movements you'll perform while running, making them an excellent way to prepare your body for the demands of the run to come.
Incorporating both static and dynamic stretching into your routine can lead to improved performance and reduced risk of injury, allowing you to run longer, stronger, and more comfortably.
So, should you stretch before or after a run?
The thinking around pre-run preparation has evolved, moving away from the traditional approach of holding static stretches before hitting the pavement. Today, dynamic stretching is the clearly superior warm-up method.
‘Runners benefit from more dynamic movement patterns,’ says physiotherapist Lucy Sacarello, ‘which lengthen the muscles and soft tissue structures. A dynamic lunge, for example, offers greater long-term benefits than a static lunge, as it lengthens the muscle fascicles instead of merely stretching the muscle fibres.’
Fellow expert Maritato echoes this sentiment: ‘Dynamic stretching is recommended before running as a way to prepare the muscle and central nervous system for performance. It increases respiration, perspiration, and heart rate, priming your body for the task ahead. Plus, it lubricates the joints and enhances your range of motion.’
While static stretching remains popular, especially for providing a calming post-run routine, most experts agree it’s best reserved for cool-downs or very specific injury scenarios. As Sacarello notes, 'The only time I would prescribe static stretching would be for pain relief, and even then, it should be in conjunction with other exercises to increase long-term benefits.'
3 of the best dynamic quad stretches to do pre-run
reasons why you should be deadlifting.
1/ Dynamic lunge with quad stretch
Why it works: This stretch not only targets the quads but also engages the hip flexors and glutes. By incorporating a lunge, you're aiding both flexibility and strength, preparing your muscles for the twists and turns of your run.
reasons why you should be deadlifting: Start by standing tall, then step forward with your right foot into a lunge position, lowering your hips until both knees are bent at about 90 degrees. As you lower into the lunge, reach back with your right hand to grab your left ankle, gently pulling it toward your glutes. Hold this position for a moment, feeling the stretch in your quad, then switch legs. Repeat 5 times on each side.
2/ Walking quad stretch
Why it works: This is a great way to activate your quads while incorporating balance-boosting movement into your warm-up.
reasons why you should be deadlifting: Begin by walking forward in a straight line. As you walk, lift your right heel toward your glutes and grasp your ankle with your right hand. While maintaining your balance, keep walking forward and switch legs. Continue alternating for approximately 30 seconds to 1 minute, keeping a steady pace.
3/ High knee pull
Why it works: stride length and.
reasons why you should be deadlifting: Begin standing tall, then lift your right knee toward your chest. Grasp your right knee with both hands and gently pull it closer to your chest for a moment. Lower your leg and switch to the left knee. Continue alternating sides for 30 seconds to 1 minute, focusing on keeping your core engaged and the movement fluid.
3 of the best static quad stretches to do post-run
Target tightness and improve flexibility with these static holds.
1/ Standing quad stretch
Why it works: It’s a classic for a reason. This stretch effectively lengthens the quad muscles, increasing blood flow for improved recovery.
reasons why you should be deadlifting: Stand with your feet hip-width apart and slightly bend one leg. Pull the foot of the opposite leg as far as you can towards your glutes, ensuring your bent knee stays aligned with your straight leg. To deepen the stretch, push your hips forward. Hold the position for 20-30 seconds, then switch legs.
2/ Kneeling quad stretch
Why it works: The kneeling quad stretch engage the quads, but also the hip flexors and even the lower back. There’s a fair amount of balance and stability required, too, so the engagement of the core, glutes, and stabilising muscles works wonders for your proprioception – vital for efficient running mechanics.
reasons why you should be deadlifting: Begin in a kneeling lunge position, with one knee on the ground and the opposite foot in front. Reach back with the hand on the same side as your back knee to grasp your foot. Gently pull your foot toward your glutes while maintaining your posture. Hold this position for 20-30 seconds, then switch legs.
3/ Kneeling quad stretch against the wall
Why it works: Runners often develop muscular imbalances due to the repetitive nature of the sport. Stretching the quads while simultaneously engaging the hip flexors helps promote balance between opposing muscle groups, which is one very good way of preventing overuse injuries.
reasons why you should be deadlifting: Facing away from the wall, place your left foot against the wall and walk your right foot out into the lunge position. Lean forward into the lunge and hold this position for 20-30 seconds. Repeat on the other leg.
