5 minute stretching routine for runners | Dynamic stretches for running

Looking for a stretching routine that takes as little as 5 minutes? Check out this dynamic stretching routine for runners that fits in the busiest schedule.

What are the benefits of stretching for runners?

  • It decreases the risk of injury

  • It develops mobility and flexibility

  • It helps prevent muscle soreness

  • It improves balance and coordination

5 minute stretching routine for runners

The following routine is made of 8 movements. If you don’t have much time, perform each one for 30 seconds (per exercise or side) for a 5 minute session. If you feel like your muscles need a little more, perform each movement for up to one minute.

These stretches are dynamic, but this doesn’t mean that you need to rush through them! Take your time to go through the full range of movement and to feel the stretch.

You just need an exercise or yoga mat and a chair!

Check out this video for a demo of each stretch! This is what my current stretching routine looks like.

  • Walkout from standing up to high plank position, followed by the “World’s Greatest Stretch” to open up the hips and the upper body. Bring your foot next to your hand, then lift the other arm with hand towards the ceiling, twisting your upper body. Perform this on both sides. Then back to standing position and repeat.

  • Prayer squat, with feet fully in contact with the ground (no heel lift!) and elbows pushing the knees out to open the hips. Shift your weight from side to side. Then add an arm lift: one hand on the floor, one hand reaches the sky, alternating sides, to engage the upper body.

  • Downward dog variation, going from feet fully in contact with the ground to lifting the heels and being on your toes. It stretches the whole back leg.

  • Hip flexor to hamstring stretch: starting in a kneeling lunge position. push your front knee forward and keep your torso upright, then extend your front leg whilst bending the back leg and leaning forward.

  • Side lunge variation, keeping the feet fully in contact with the ground. Lean forward and bend one knee at a time, shifting weight from side to side.

  • Modified cat cow stretch, where we’re focusing on the shoulders as opposed to the back. Instead of rounding and arching your back, do this with your shoulders only, protracting then retracting them. Running can create tightness in the shoulders and this movement is a good way to release tension in the area.

  • Now grab a chair for a seated glute stretch. Sit down and keep one foot fully in contact with the ground. Your other leg is bent with the ankle on your opposite knee, which you hold with your hands whilst leaning forward then back to upright position. I personally feel the stretch in my glutes more this way than when doing the classic lying down glute stretch.

  • This final one is more of a mobility drill than a stretch, for the ankles. Place your hands against the wall and adopt a split stance. With your front leg, drive your knee close to the wall and keep your heel on the ground, this is what strengthens the ankle joint. The back leg is extended, with the heel lifting off. Alternate sides.

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