Menu
very logovery logo
SearchSavedBasket

Pay later with Very Pay

Free Click & Collect

Free returns

Shop the brands you love

Use the right and left arrows to scroll through the image carouselPage 1 of 421

20% off selected Fashion

20% off selected Fashion

Back to Very Inspired

Essential Stretches for Runners: Pre- and Post-Run Routines

18 December 2025 • 4 min read

Running is a fantastic way to stay fit and feel good, but warm-up and cool-down exercises should be an essential part of your running routine if you want to enhance your performance, prevent injuries, and speed up muscle recovery.

Running engages multiple muscle groups and, over time, repetitive motion can lead to tightness and imbalances in your posture. But thankfully, with regular stretching, you should be able to maintain your muscle elasticity and keep those pesky strains and sprains at bay. 

Our handy stretching plan is suitable for all runners and focuses on dynamic stretches to help you warm up, and static stretches for you to cool down. If you’re new to running, we’ve also got a handy blog packed with tips for beginners to help you take the next step. 

Shop all Running

Pre-Run: Dynamic Stretches to Activate Muscles

Before you head out for a run, it's crucial to prepare your body for the activity ahead – after all, running is considered one of the most strenuous activities you can do! Dynamic stretches are one of the best ways to set your body up for success as it involves controlled movements through a range of motion. This increases blood flow and muscle temperature, enhances muscle elasticity, and prepares the body for the intense demands of running, letting you move more efficiently and reducing the risk of muscle strains and pulls. 

Our Favourite Dynamic Stretches

1. Leg Swings 
Stand with your feet hip-width apart. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. Perform 10-15 swings per leg. This targets the hamstrings and hip flexors. 

2. Walking Lunges 
Step forward into a lunge position, making sure your knee doesn't extend past your toes. Push off with the back leg and bring it forward into the next lunge. Perform 10-12 lunges per leg. This exercise engages the quads, glutes, and hip flexors. 

3. High Knees 
Jog on the spot while lifting your knees as high as possible towards your chest. Keep a brisk pace for 30 seconds. This warms up the hip flexors and core. 

4. Arm Circles 
Stand tall and extend your arms out to the sides. Make small circles and gradually increase the size. After 10 seconds, reverse the direction. This warms up the shoulders and upper body. 

5. Side Lunges 
Step out to the side with one leg, bending the knee and pushing your hips back, while keeping the other leg straight. Push off with the bent leg to return to the starting position. Perform 10-12 reps per side. This targets the inner thighs and hips. 

Post-Run: Static Stretches for Recovery

After your run, taking a few minutes to warm your muscles down is well worth it if you don’t want to struggle with soreness the next day. Work through a range of static stretches to focus on increasing flexibility and aiding muscle recovery by allowing muscles to relax in a lengthened position. These exercises involve holding a single position to stretch a muscle for a period of time and are particularly effective in reducing muscle soreness. 

Our Top Static Stretches

1. Seated Hamstring Stretch 
Sit on the ground with one leg extended and the other bent, so the sole of your foot is against the inner thigh of the extended leg. Reach forward towards the toes of the extended leg, keeping your back straight. Hold for 30 seconds per leg. This stretch targets the hamstrings. 

2. Glute Stretch 
Lie on your back and cross one ankle over the opposite knee, forming a "figure four." Gently pull the uncrossed leg towards your chest. Hold for 30 seconds per side. This stretch targets the glutes and lower back. 

3. Butterfly Stretch 
Sit with your feet together and knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the ground. Hold for 30 seconds. This stretches the inner thighs and groin. 

4. Calf Stretch 
Stand facing a wall with one foot forward and the other extended behind you. Keep both heels on the ground and lean forward into the wall. Hold for 30 seconds per leg. This targets the calves and Achilles tendon. 

5. IT Band Stretch 
Stand with your feet together and cross one leg over the other. Lean towards the side of the crossed leg, reaching your arm overhead. Hold for 30 seconds per side. This stretches the iliotibial band along the outside of the thigh. 

6. Child’s Pose 
Kneel on the ground with your big toes touching and knees apart. Sit back onto your heels and extend your arms forward on the ground. Hold for 30 seconds. This creates a nice stretch to the back and hips, as well as giving you a minute to do nothing and relax! 

Tips for All Runners

Stay Hydrated

A good water bottle will help you drink the fluids you need to help your muscles function and recover. When you run, your body loses water through sweat, and if you don't top up, then you'll fatigue quicker and encounter reduced performance. It transports nutrients, flushes toxins, lubricates joints, maintains cell volume and aids recovery, so you can bounce back faster for your next session.

Shop Salomon Running VestShop Nike Bottle Belt

Dress for the Weather

It’s all about the clothes that will keep you comfortable for the conditions. On cold days, you’re best with a moisture-wicking short-sleeve shirt, lightweight jacket or vest, and running capris or tights/leggings. When it gets above 15°C, try a mesh-infused tank or tee and running shorts or capris. If the mercury hits 21°C, keep cool in a lightweight tank top and breathable running shorts.

UNDER ARMOUR Tech Mesh Racer TankShop Ronhill Running Shorts

Wear the Right Footwear

Good quality running shoes offer cushioning, support, shock absorption, traction, and breathability, all of which contribute to your comfort and performance, as well as injury prevention. We’re big fans of ASICS Women's Running Novablast 5 Trainers and adidas Men's Running Ultraboost 5 Trainers which are great footwear options for both beginners and advanced runners.

Shop ASICS Novablast 5 TrainersShop adidas Ultraboost 5 Trainers

The Home Stretch  

If you’re serious about running, then don’t skip the stretches! Incorporating the stretching routines we’ve gone through - or at least some of them – isn’t just a nice-to-have, it’s essential for enhancing performance, preventing injuries, and promoting speedy recovery. Remember, consistency is key. Happy running!