Free routine
Runner stretch routine
A post-run stretch for the legs and hips, followed hands free. Press start and the timer moves you through each hold. Nothing to install and no sign up.
- Standing quad stretch, left30s
- Standing quad stretch, right30s
- Standing hamstring stretch, left30s
- Standing hamstring stretch, right30s
- Calf stretch, left30s
- Calf stretch, right30s
- Hip flexor lunge, left30s
- Hip flexor lunge, right30s
- Figure four glute, left30s
- Figure four glute, right30s
- Standing IT band cross, left30s
- Standing IT band cross, right30s
- Standing forward fold30s
Ease into each stretch and breathe. Never pull into sharp pain. Press space to pause.
The Routines app is on the way
Build any running, mobility or stretch routine and run it hands free, with a voice that reads each hold and a giant next button. Leave your email and we will tell you the day it lands.
Why runners should stretch
Running tightens the calves, hamstrings, quads and hips with every stride. Over the miles those muscles shorten and pull, and a tight chain is where niggles start. Stretching after a run keeps them loose and helps the body recover, so you turn up to the next run feeling ready rather than stiff.
Stretch after, warm up before
Save these static holds for after the run, when the muscles are warm and happy to lengthen. Before a run, do a dynamic warm up instead, with leg swings and easy movement that wake the body up without holding it still. Our warm up routine covers that side of things.
How to use it
Press start straight after your run while you are still warm. Ease into each hold rather than forcing it, and keep breathing steadily as the timer counts down. You are after a mild pull, never sharp pain, so back off any stretch that bites.
Where the app takes over
This page saves nothing between visits. The Routines app, coming soon from the makers of STRNTH, lets you build any routine of holds and steps, reads each one out loud and keeps a history of what you have done. Leave your email above and we will let you know when it is ready. In the meantime, try our full body stretch routine too.
Common questions
Should you stretch before or after running?
Stretch after, when the muscles are warm. Static holds like these are best once the run is done. Before a run, move through a dynamic warm up instead, so the legs are ready to work.
What should runners stretch?
Focus on the muscles running loads the most: the calves, hamstrings, quads, hip flexors, glutes and the IT band down the outside of the leg. The routine above walks you through all of them.
How long should I hold a stretch after running?
Around thirty seconds per hold is a good target, which is the range most studies use to improve flexibility. The routine sets each hold to thirty seconds and moves you on automatically.
Does stretching prevent running injuries?
Stretching alone will not stop every injury, but keeping the legs and hips loose helps you move well and recover between runs. Pair it with sensible mileage, rest and strength work for the best protection.