Stretching Guide For Marathon Training

A muscle is substantially weaker when it is short and tight than when it is expanded. A tight muscle is more prone to strain or injury, which can affect even the most experienced runners. 

Stretching Guide For Marathon Training

Stretching is vital for your overall running times and injury prevention because it is easy for your muscles to become strained and shorten during particular periods of the day or in reaction to a lengthy run.

How Beneficial Is Stretching?

Loosening up the hips may assist to prevent injury and keep you on track when runners have mobility concerns such as serious injuries or chronic ones like lower-back problems.

However, if you don’t feel stiff or have a desire to loosen up, stretching for the sake of stretching is generally not a smart idea or even worth the effort.

If a runner already has adequate muscular mobility, stretching before a run may potentially be harmful.

There are moments when you might overstretch a muscle and increase your chances of injury. 

Because you have altered your normal gait by extending your range of motion, you are more likely to experience injury.

Humans were practically born to run. As a result, the body already has systems in place to loosen up the muscles and maintain them flexible, so avoiding injury or stiffness.

As a result, those who really benefit from stretching before running are those who are stiff or have chronic diseases or ailments that constrict and predispose you to damage.

The normal runner, on the other hand, does not need to bother about stretching before a run because there is no scientific evidence to support it.

Static Stretching Vs Dynamic Stretching

It is tough to advise someone on what is best for them. There is no hard proof that stretching before an exercise increases your risk of injury.

It is possible that it will have no effect on your performance. However, it is easy to see why athletes, trainers, and coaches are hesitant to employ static stretching when the information is so compelling.

Static Stretching

Static stretching involves moving a muscle as far as possible without pain, then holding that posture for 20 to 45 seconds.

Static stretches should be done about three times. This is a very effective way of increasing flexibility.

To assist prevent injury, do static stretches in your cool-down regimen. Static stretching as part of a maintenance stretching routine can also help lower your risk of injury.

However, employing static stretching as a warm-up before an athletic competition may have a detrimental influence on your performance.

This is because static stretching may prevent your body’s ability to react swiftly. In exercises such as vertical leaps, balance, brief sprints, and response speeds, this state can last up to two hours.

Dynamic Stretching

Stretching like this promotes speed, agility, and acceleration. Throughout the stretch, you actively contract your muscles and move your joints through their complete range of motion.

These practical and sport-specific exercises serve to warm up the muscles and reduce stiffness.

Dynamic stretches should be incorporated into your warm-up regimen before any sports event, competitive or not.

Stretches For Runners

Stretching after each run should be done while the muscles are still warm, and each stretch should be held for 10-30 seconds.

It is beneficial to concentrate on breathing in and out throughout the stretch.

Stretches should not cause discomfort, and anyone who finds them painful should cease immediately. In most circumstances, a stretch may be modified to fit the individual’s level of flexibility.


Stretching Guide For Marathon Training

Our hamstring muscles are required for daily physical activity such as walking, squatting, and stair climbing. Runners need a variety of actions throughout our jogs, runs, and sprints.

Keeping them healthy and strong, as well as practicing particular hamstring stretches for runners, is critical to enhancing running performance and avoiding injury.

Seated Hamstring Stretch

Tight hamstrings can cause pain in the knees and lower back. When running, having flexible hamstrings is essential for general mobility.

This is a fantastic, simple stretch to include in your regimen.

  • Sit on the floor, right leg extended, and left leg bowed, knee on the floor. The left foot should be placed on the inner of the right thigh.
  • Bend forward from the waist while maintaining your back straight.
  • Hold onto your ankle, right foot or lower leg, and feel the stretch at the back of your leg.
  • Maintain the position for 30 seconds.
  • Sit back down and repeat with the opposite leg.

Hamstring Sweep Stretch

A must-have for everyone who suffers from hamstring strain. It is excellent for hamstring flexibility and fitness.

This stretch also enables for hamstring fitness and long-term flexibility development.

At a modest walking pace, each exercise should take two to three seconds on alternating legs across a 20-meter distance. Aim to complete three sets.

  • Begin from a standing position.
  • Take a brief step forward, keeping your heel on the ground.
  • Maintain a straight front leg and bed the back knee.
  • Lower your backside as though preparing to sit in a chair.
  • While doing this, keep your front leg straight.
  • Sweep your hands down and generate the stretch toward the ground.

Frankenstein Stretch

This stretch, also known as the walking toe touch, is a form of dynamic activity that stretches both the calves and the hamstrings.

This is a basic movement that works well as a warm-up before an activity. You may even do this while standing motionless or walking ahead.

  • Stand tall, back straight, core tight, and arms outstretched in front of you.
  • Lift your right leg as near as possible to your extended right or left arm, maintaining your knee extended and your back straight.
  • Avoid bending over to reach for your foot.
  • Bring your foot as near to your hand as possible with the intention of tapping it.
  • Alter your legs.

The Hurdler Hamstring Stretch

Because of its ability to efficiently target the hamstrings, the Hurdler Stretch is a mainstay in many athletes’ warm-up and cool-down regimens.

  • Take a seat on the floor with one leg straight out in front of you.
  • With the remaining leg, bend at the knee so that your foot is behind you and your thigh is pointing out to the side.
  • Your physique will look like that of a Hurdler jumping over a hurdle.
  • Maintain this position by leaning forward and reaching your hands to the toes of the outstretched leg in front of you.
  • Hold this posture for 30 seconds before repeating the stretch with the opposite leg.


Hip flexors are muscles found in the thighs that are responsible for lower body mobility. They assist us in kicking, bending, jumping, walking, and, of course, running.

They also aid in the stabilization of our spine and pelvis, as well as our core and other muscles.

Hip Flexor Stretch

Hip flexors are a set of muscles that assist you in moving your lower body.

Hip flexors are muscles on either side of your body that allow you to bend your hips, elevate your knees, and rotate your hips from side to side.

Hip flexor stretches are excellent for loosening up tight hips and increasing your range of motion during jogging.

  • Maintain a strong torso and proper pelvic alignment.
  • Maintain a straight posture while swinging the leg forth and backward, working the hip flexor muscles.
  • Maintain a solid, stable pelvic posture by avoiding leaning forward or back.
  • Do this for around 15-20 seconds before switching legs.

Kneeling Hip Flexor Stretch

Stretching Guide For Marathon Training

The hip flexors are a set of muscles located at the junction of the thighs and the torso. Tight hip flexors, particularly in runners, can cause hip and lower back pain.

Tight hips can impede a runner’s development because of the function they play in elevating the legs. Long durations of sitting at a desk or in a car can also lead to hip flexor discomfort.

  • From a standing posture, move your right foot behind your torso and lower yourself to your right knee.
  • Place both hands on your left knee.
  • Lean forward gently and straighten the right hip.
  • Maintain for 30 seconds.
  • Stand up by pulling the right foot in toward the torso. 
  • Repeat with the other legs.

Straight-Leg Lateral Swing

Lateral leg swings increase hip range of motion and prepare your muscles, joints, and tendons for intense physical activity.

Dynamic stretches safeguard our body from injury and increase our training efficiency. Add dynamic stretches after your general warm-up for a more efficient and safe exercise.

  • Stand to one side of a wall or fence, utilizing it for support.
  • Take a step forward with the right leg.
  • Raise your leg to swing it out to the left, then across the body to the right side immediately in front of your torso, employing a smooth, flowing action and keeping your hips forward.
  • Do this ten times before switching legs.

Runner’s Lunge

The Runner’s Lunge strengthens your quadriceps, glutes, core, and, most significantly, your hips, hip flexors, and lower back.

Because the runner’s lunge works your legs, hips, and hip flexors over a full range of motion, it’s a terrific warm-up exercise to help prepare you for other workouts. Just be careful not to hold the lunge for too long during warm-up.

  • Begin in a plank posture with your hands just beneath your shoulders.
  • Take a step forward with your right foot to the outside edge of your right hand.
  • Relax your hips and back, allowing them to drop toward the earth.
  • Hold your breath for 30 seconds before swapping sides.


The quadriceps are a set of four muscles positioned in the front of your thigh: the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris.

These muscles are activated whenever you straighten or extend your knees. Quad strengthening is essential for becoming a powerful runner.

Standing Quad Stretch

One of the nicest things about this stretch is that you can do it anywhere, making it an excellent warmup/warmdown stretch.

If you experience any acute aches, cease stretching immediately.

  • Place your feet shoulder-width apart.
  • Bring your right heel toward your right glute by bending your right knee behind you.
  • With your right hand, grab your right foot.
  • Pull your heel gently upwards and toward the glute. Make sure your knees are close together.
  • Maintain for 45-60 seconds.
  • Rep with your other leg.

Side-Lying Quadricep Stretch

The side-lying quad stretch is an excellent approach to stretch your quadriceps. Being supported on the floor might help you focus on the stretch in your quadriceps.

Simply bring your knee down towards the floor with your ankle to add a little iliotibial band stretch to this exercise.

As you extend your quad, place your lower ankle on top of your knee and slowly draw it down towards the floor.

  • Begin by laying on your side.
  • Bend your upper leg’s knee as much as you can, gently tugging with your hand.
  • Hold position for 30 seconds.
  • Return to the starting point.
  • Repeat the exercise three to five times more with each leg.

Lying Pigeon Progression

Stretching Guide For Marathon Training

This posture, a small variation on the quad stretch, can assist to release the muscles right above the knee joint, promoting mobility and reducing knee discomfort.

  • Begin the stretch in a high lunge with your left foot forward.
  • Drop your right knee gently to the floor and take a minute to regain your equilibrium.
  • When you’re ready, reach back with your right arm and grip your ankle or toes, whichever is easier.
  • Maintain the posture for 30 seconds while maintaining your body stable. Push a bit harder to attain a hip flexor stretch.
  • Return to the starting position gradually, switching from your left to your right foot.

Frog Pose

If you want to stretch out your gluteus maximus and thighs, this might be the stretching stance for you. Stretch your arms, chest, and shoulder blades as well.

  • Begin by resting on your stomach with your body propped up on your elbows.
  • Bend both knees and reach back to grasp your feet. At this stage, you should be able to feel the stretching. If you don’t have the mobility to accomplish this right now, use a towel to bridge the gap.
  • Adjust your fingers to point in the same direction as your toes, then slowly raise your elbows to point at the ceiling.
  • Extend your chest as far as you can.
  • If you feel any pain in your hip or knee, stop the posture immediately.
  • Stay here for five breaths before relaxing.


Running marathons can put a lot of stress on your body so it is important that you stretch it properly to ensure that you do not struggle with stiffness or injuries.

You can either stretch before or after your run and can even do both if you feel that you will benefit. 

Another thing that you should remember to do when it comes to these stretches is  to keep them symmetrical.

This means that you must always switch sides for even durations as this will prevent injuries as well as give you a more consistent running gait. 

Jessica Knight