Stretching Guide For Runners

Stretching Guide For Runners

Stretching Exercises For Runners & Triathletes




This eight-stretch routine will keep you flexible in all your main running muscles. Follow it after every run, or once or twice a week – it depends how naturally flexible you are. If you’re pushed for time, try the three-minute alternatives; if you need to work more on a specific muscle, practice the deeper stretches; and once a week, try to add the whole-body stretches.


Don’t stretch cold muscles. It’s far better to stretch after a run than before.

Do stretch lightly before speedwork, after a 10-minute warm-up jog.

Ease into each stretch: don’t bounce or force it.

Before speedwork, hold each stretch for 10-15 seconds.

After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.


1. Lying hamstring stretch with cord

Lying hamstring stretch with cordKeep your upper body relaxed and both legs straight as you pull one leg towards you. A variation: lying as before, bend the upper knee in towards your chest. Holding the cord around the foot of the bent leg, push away with the foot, trying to straighten the leg against the tension of the cord. You should feel the stretch higher up the hamstring.


2. Lying gluteal stretch against wall


Lying gluteal stretch against wallKeep the ankle of your front leg just below your knee and ensure that you’re close enough to the wall for your lower back to be off the floor. As gravity gently brings your lower back towards the floor, you’ll feel a stretch in the muscles around the side of your buttocks. Adjust the angle of your hips and front knee to intensify the stretch.


3. Groin stretch

Groin stretchHold your feet and gently use your leg muscles to move your knees towards the ground. Keeping a straight back and bringing your feet closer to your body intensifies the stretch.


4. Gastrocnemius (upper calf) stretch

Gastrocnemius (upper calf) stretchKeep the back leg straight and push the back heel into the ground. Keeping a straight upper body and gently lifting up your hips helps. There shouldn’t be much pressure on the front foot.


5. Soleus (lower calf) stretch

Soleus (lower calf) stretchStand closer to the wall and bend one leg, keeping the foot flat on the floor. You should feel a stretch in your lower calf. Leaning towards the wall intensifies the stretch; there should be little pressure on the other foot.


6. Iliotibial band stretch

Iliotibial band stretchPlace one foot around the other, with both feet flat on the ground. Keeping both legs straight, lean your hips towards the side of your rearmost foot (so, if your right foot is rearmost, lean your hips to the right). You should feel the stretch down the outside of your leg and around your hip – if you are very stiff, it may take a few times before you feel anything.


7. Hip flexor stretch

Hip flexor stretchKeep your hips squared forwards and your upper body vertical; slumping forwards reduces the stretch.


8. Standing quadriceps stretch

Standing quadriceps stretchFlex your foot and keep your body straight to maximise the stretch through the front of your leg. You can put one hand on a wall if you need balance.


Running Training Monthly

$45.00 / month


Monthly Plan – $45.00 per month

5K – 8K – 10K – Half Marathon – Marathon – Trail


SKU: Running-Coaching Categories: , Tags: ,
Brands: Bodyfeed


Monthly Price $45.00
Plan Price $45.00
Monthly Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $40.50
10% OFF
Plan Price $121.50
Quarterly Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $38.25
15% OFF
Plan Price $229.50
Semiannual Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $36.00
20% OFF
Plan Price $432.00
Annual Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon



Personalized Training Plans delivered weekly

All Levels and Ages

5K – 8K – 10K – 13.1 – 26.2 – Trail



We are an ONLINE COACHING offering IRONMAN Distance Training, Triathlon Coaching, Running Coaching, Duathlon Coaching, Cycling Coaching, Strength Training. Personalized Training Plans for Athletes of all ages and abilities. Nutrition, Hydration and Gear for all three disciplines.


The first step is to fill out your registration here on the website and set up your payment method. We use the TrainingPeaks® app for training plan prescription and workout calendar. You can download it from the App Store or Google Play.
By downloading the app you will have access to your training plan from wherever you are, on your mobile phone or desktop.

Once you have your registration completed one of our coaches will make the first personal contact to seek additional information, specific goals and daily routine.


The prescription of the workouts will be weekly, taking into account the feedback of the exercises performed in the current week;

All workouts are set via Trainingpeaks® that can be integrated with your Garmin Connect® and other methods of fitness tracking. Athletes are categorized according to the technical level and proving target. We use few different levels: Beginner, Intermediate, Advanced, those leves are set according to the aptitudes and previous experience of each student.

Each athlete will have their training prescribed and adapted according to their classification and their next goals, respecting their individuality, conditioning and daily routine.




Running Training ( 5K – 8K – 10K – 13.1 – 15K – 26.2 – Trail )

  • A FREE personal training calendar powered by TrainingPeaks Basic Account
  • Colored Compliance Workout Management 
  • Log workouts and analyze heart rate, power, pace and other data via TrainingPeaks
  • Receive daily workout notifications via e-mail.
  • Upload your workouts from over 90 compatible devices.
  • View workouts on the go with free apps for iPhone or Android.
  • Training resources and advice from Team Bodyfeed Coaches
  • Structural training plan with with full description on how execute workouts from start to finish
  • Group trainings available ( not available in all areas )
  • Customized Training Plan delivered weekly with multiple goals – A, B and C Events
  • 1 one 1 ONLINE Coaching
  • Analysis of Key Workouts and Monthly Analysis
  • Running Training Plans based on Heart Rate, Threshold, Running and Cycling Power, Cadence and RPE
  • Unlimited communication
  • Weekly Coach/Athlete touch base
  • Video Analysis
  • Race day game plan
  • Annual training plan preparation by TSS  ( ATP )
  • Performance Management Chart
  • Prior Event Sweat Test
  • Lactate and Fitness Tests ( FTP / LT / T-Pace / Speed / Pace / TT )



Unlimited email, phone call, txt, Facebook messenger, Facebook Private Forum, Skype or WhatsApp (at times agreed between the coach and student) and through the App Trainingpeaks®



Additional information


Running Training Plan, 1 1 Running Coaching