Stretching and Strengthening Exercises for Runners

Benefits of Stretches and Strength Training for Runners

1. Injury Prevention: Regular stretches for runners and strength exercises help protect against common injuries, such as knee pain or calf strain, by strengthening muscles and improving flexibility.
2. Enhanced Performance: Stronger muscles and better joint mobility lead to a more efficient stride, allowing you to run faster and farther without discomfort in your legs or feet.
3. Quicker Recovery: Stretching helps reduce muscle soreness and stiffness after a run, ensuring a faster recovery process.
4. Improved Balance and Stability: Strengthening exercises for the lower body, upper body, and core help maintain proper posture and balance, which is vital for a consistent running form and injury prevention.

Strengthening Exercises For Runners

A good strengthening program will include exercises for the quadriceps, hamstrings, glutes, and core. Try to include the following strengthening exercises to improve your running:

1. Squats: With your feet hip-width apart, perform squats to strengthen your quads, hamstrings, and glutes, which are key muscles for a powerful stride.
2. Deadlifts: This hinge-hip movement involves leaning forward while supporting yourself on just one leg. The other leg should raise backward until both your leg and your torso are parallel with the ground.
3. Lunges: Step forward with one leg, Ensure your back leg is stable, and keep your knee slightly bent for balance. Lunges enhance leg strength and flexibility. Switch legs to balance strength between the left leg and the right leg.
4. Step ups: Step up onto a box or platform higher than the ground, one leg at a time.
5. Planks: Engage your core by holding a plank position. This exercise is crucial for upper body stability, which helps maintain good running posture.
6. Bird Dog Exercise: This core exercise is done on your hands and knees. While keeping your core tight in a neutral position, slowly raise your left arm and right leg to be approximately parallel with the floor. Return to the original position, then repeat the process of raising your right arm and left leg.
7. Calf Raises: Stand with your feet hip-width apart and lift onto the balls of your feet to strengthen your calf muscles, which play a vital role in your running motion.

Stretching Exercises For Runners

It is often recommended to perform dynamic stretching before running, and static stretching after your run has finished. The following stretches can help improve flexibility:

1. Hamstring Stretch: Stand with one leg straight in front of you and the other knee slightly bent. Bend forward from your hips to stretch the hamstring. This stretch helps prevent lower back and leg injuries.
2. Quadriceps Stretch: Standing on your right foot, bend your left leg and grab your left foot with your left hand. This stretch is essential and can help prevent some knee injuries.
3. Hip Flexor Stretch: Kneel on your left knee and place your right foot in front, ensuring your right knee is at a 90-degree angle. Lean forward slightly to stretch the hip flexors in your left leg. Then, switch legs. Flexible hip flexors are crucial for a smooth running stride.
4. Calf Stretch: Place one foot forward with your back leg straight and lean forward against a wall, stretching the calf muscles. Switch legs to ensure both calves are equally flexible.
5. Iliotibial Band Stretch: To do this stretch, cross your left ankle behind your right ankle. Then, reach with your left arm over your head and torso. You should feel the stretch along the side of your left leg. Repeat on the other side.

Mobility Exercises for Runners

Mobility exercises move your muscles and joints through their full range of motion. Some examples of mobility exercises include the following:

1. Hip Circles: Lying on the floor with your left leg stretched out and on the floor, lift your right leg and bend it at 90 degrees. Hold your right leg and rotate it clockwise 5 times then anticlockwise 5 times. Repeat using the left leg.
2. Ankle Rotations: Sit with your legs extended and rotate your right foot, then switch to your left foot to increase ankle flexibility, which helps prevent sprains.
3. Torso Twists: Stand with your toes pointing forward and your hands at your hips. Twist your torso to the right while keeping your right leg still. As you twist, allow your left leg to pivot to the right. Twist in both directions 10 times on each side.

How Sports Medicine Can Help

Sports medicine plays a crucial role in maintaining and improving your running performance. At OrthoNeuro, our sports medicine experts offer a range of services to help runners stay injury-free and perform at their best.

• Diagnostic Services: We use advanced diagnostic techniques to accurately identify issues that cause pain.
• Physical Therapy: Our therapists create customized rehabilitation programs that target specific areas, such as the knee, ankle, or hip, ensuring a full recovery and improved performance.
• Pain Management: Effective treatments are available to manage and alleviate pain from running-related injuries, such as discomfort in your calf muscles or hip.
• Comprehensive Care: We offer specialized care ensuring that every aspect of your running health is addressed.

By integrating stretching, strengthening, and expert care from OrthoNeuro, you can ensure a healthier, more enjoyable running experience.

Take the Next Step with OrthoNeuro

Enhance your running experience and help prevent injuries with OrthoNeuro’s expert sports medicine services in Columbus, OH. Whether you’re struggling with pain or want to improve your overall running performance, our team is here to help. Contact us today to schedule an appointment and take the first step toward better health and a stronger running routine!

Medically reviewed by Scott Smith, MD