Although this is not the case for everyone, runners generally love running but not much else. By this, I mean supporting strength and stretching work, which can be vital to helping you improve as a runner, as well as helping you avoid injury.
I’m a marathon runner, and I’ll be the first to admit that I don’t do enough of this kind of maintenance training. I asked an expert about a strength training for runners before, which helped, but my stretching routine has been the same for years—I just do it yoga routine for runners from YouTube again and again
Hoping to improve post-run stretching in particular, I turned to certified personal trainer and founder Stretchergia Ramon Felix for advice. Stretchergy is an online platform that offers stretching treatments for a variety of purposes, one of which is to improve athletic performance. Felix created this 7-move post-run mobility routine to help you run better and stay flexible.
Ramon Felix’s 7-Routine Mobility Program for Runners You can do this routine either right after your run, or throughout the week, or ideally both. It doesn’t take long to master the moves, and you’ll feel the benefits both during and outside of running.
You need a foam roller for the first movement in the routine, and some tape to wrap around the leg for the hamstring stretch—you can use a belt or yoga strap for this. Other than that, the only other equipment you might need is a yoga mat for the floor stretches.
Felix has provided photos of all the stretches that can be used to get the position right, along with tips for each. There are no hard and fast guidelines for how long to do each stretch, but try to do each stretch for 30-60 seconds, and if you can, aim to go deeper into the stretch during that time period.
The routine is designed to focus on each of the major lower body muscle groups you use while running in turn, making it intuitive to understand and follow. If you have one area that you know gives you more grief than others, for me it’s the hips, then maybe focus on stretching longer.
IT Band Foam Roll
(Image credit: Ramon Felix Stretchergy)
“Doing this foam rolling exercise will improve the mobility of your leg tissues,” says Felix. “It will also reduce pressure on the knees and help with IT Band Syndrome.”
Thigh stretch
(Image credit: Ramon Felix Stretchergy)
“Your hamstrings are one of the most important muscles you need to stretch when you run,” says Felix. “Lack of flexibility will cause back and knee pain and negatively affect your performance.”
Stretching the buttocks
(Image credit: Ramon Felix Stretchergy)
“Our glutes help propel us forward when we run,” says Felix. “With tight glutes, we reduce our power during running, putting pressure on the lower back and hamstrings.”
Hamstring strain
(Image credit: Ramon Felix Stretchergy)
“Your hamstrings are responsible for bending your knees and are constantly engaged when you run,” says Felix. “Hamstring strains are common among runners, and regular hamstring stretches will help protect your body from sprains and strains.”
Quad Stretch
(Image credit: Ramon Felix Stretchergy)
“Your quads connect directly to your knees and are responsible for extending your legs,” says Felix. “They play an important role when it comes to running and jumping. To protect your knees, do this stretch every day.”
Stretching of the lower leg of the bent knee
(Image credit: Ramon Felix Stretchergy)
“Stretching this muscle will help the ankle perform a full range of motion,” says Felix. “It will also help with plantar fasciitis.”
Stretching of the leg of the straight leg
(Image credit: Ramon Felix Stretchergy)
“Doing this stretch will have a positive effect on your running mechanics,” says Felix. “When your upper calf is chronically tight, your foot doesn’t flex properly, forcing you to overcompensate and overuse other muscles.”
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