Stretching isn’t the most exciting part of a runner’s routine, but the benefits of a good stretch can’t be understated. That doesn’t mean you need to plan an intricate routine to stretch for hours a week, but a small amount of regular stretching can help to build both strength and flexibility, Summer running gear sale 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 for runners? And which quad stretches – beyond the standing leg hold – are best for runners?
Why is stretching important for runners?
‘The reason it is important to stretch after a run, is mainly to decrease the chance of injury,’ says PT and physiotherapist Anthony Maritato.
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‘Once your muscles have been warmed up, they become more pliable, meaning they will be easier to stretch. Stretching after a run will not only improve your mobility but also help your joints 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, How to run a sub-20 5K running efficiency.’
What's the difference between static and dynamic stretching?
Static and dynamic stretching serve different purposes, each offering distinct benefits that can improve performance and reduce your risk of injury.
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 doing this, you’ll be helping reduce muscle tension while boosting your flexibility. In the long term, this will speed up your recovery and promote a better range of motion.
Dynamic stretching, on the other hand, is made up 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.
It’s important to incorporate both static and dynamic stretching into your routine in order to improve your performance and reduce the risk of injury. In turn, this can help you run longer, stronger, and more comfortably.
So, should you stretch before or after a run?
Understanding around pre-run preparation has changed, and it’s now recognsied that dynamic stretches before a run are more beneficial than holding static stretches ahead of hitting the pavement.
‘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.’
save you weeks of running with niggling pain, or even months of inactivity while you rehab from post-run routine, it’s generally agreed that these types of stretches are 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
How to run a sub-20 5K.
1/ Dynamic lunge with quad stretch
Running vs. cycling: What’s the better workout: This stretch targets the quads and also engages your hip flexors and glutes. Incorporating the lunge means you’re both improving your flexibility, strength and preparing your muscles for the twists and turns of your run.
A beginner’s guide to interval training: 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. While lowering 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
Running vs. cycling: What’s the better workout: A walking quad stretch activates your quads while incorporating balance-boosting movement into your warm-up.
A beginner’s guide to interval training: Walk 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
Running vs. cycling: What’s the better workout: Running pace conversion chart.
A beginner’s guide to interval training: 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
A beginner’s guide to interval training.
1/ Standing quad stretch
Running vs. cycling: What’s the better workout: This stretch is a classic for a reason - it effectively lengthens the quad muscles to increase blood flow for improved recovery.
A beginner’s guide to interval training: 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. Deepen the stretch by pushing your hips forward. Hold the position for 20-30 seconds, then switch legs.
2/ Kneeling quad stretch
Running vs. cycling: What’s the better workout: The kneeling quad stretch is great at engaging the quads, 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.
A beginner’s guide to interval training: 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 hold your foot. Gently stretch your foot toward your glutes while maintaining your posture. Hold this position for 20-30 seconds, then repeat on the other legs.
3/ Kneeling quad stretch against the wall
Running vs. cycling: What’s the better workout: Muscular imbalances are a common problem for runners due to the repetitive nature of the sport. Stretching the quads while simultaneously engaging the hip flexors helps promote balance between opposing muscle groups - this is a great way to prevent pesky overuse injuries.
A beginner’s guide to interval training: 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.
