Top 5 Stretches for Runners

Top 5 Stretches for Runners: Enhance Your Routine with Nuasan

Running is an excellent way to stay fit, boost your mood, and enjoy the great outdoors. However, it can also put a lot of strain on your muscles and joints. Incorporating a proper stretching routine can help you stay injury-free and improve your performance. Here are the top 5 stretches every runner should include in their regimen, along with tips on how Nuasan products can enhance your recovery post-run.

1. Hamstring Stretch

Why It’s Important: Hamstrings play a crucial role in running. Tight hamstrings can lead to lower back pain and affect your stride.

How to Do It:

  1. Sit on the ground with one leg extended straight.
  2. Bend the other leg so that the sole of your foot rests against the inner thigh of the extended leg.
  3. Reach towards the toes of the extended leg, keeping your back straight.
  4. Hold for 20-30 seconds and switch legs.


2. Quadriceps Stretch

Why It’s Important: Your quads are heavily engaged during running, and stretching them can prevent tightness and potential injury.

How to Do It:

  1. Stand on one leg and pull your other foot towards your buttocks.
  2. Keep your knees close together and push your hips forward.
  3. Hold for 20-30 seconds and switch legs.


3. Calf Stretch

Why It’s Important: Calves absorb a lot of impact while running. Keeping them flexible is key to avoiding strains.

How to Do It:

  1. Stand facing a wall, with your hands pressed against it at shoulder height.
  2. Step one foot back and press the heel into the ground.
  3. Keep the back leg straight and bend the front knee until you feel a stretch in your calf.
  4. Hold for 20-30 seconds and switch legs.


4. Hip Flexor Stretch

Why It’s Important: Hip flexors are often tight in runners, leading to lower back pain and inefficient running mechanics.

How to Do It:

  1. Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees.
  2. Push your hips forward gently, keeping your back straight.
  3. Hold for 20-30 seconds and switch legs.


5. IT Band Stretch

Why It’s Important: The iliotibial (IT) band can become tight from repetitive running, leading to knee pain.

How to Do It:

  1. Stand with your feet together.
  2. Cross one leg behind the other and lean towards the side of the front leg.
  3. You should feel a stretch along the outside of your hip and thigh.
  4. Hold for 20-30 seconds and switch sides.



Stretching is an essential part of any runner’s routine. By incorporating these top 5 stretches, you can improve your flexibility, prevent injuries, and enhance your overall performance. And remember, using Nuasan products post-run can further support your recovery and keep you feeling great. Treat your body well, and it will reward you with many more enjoyable runs!

Ready to give your muscles the care they deserve? 

Nuasan Tips: 

  • After your run and stretch, apply Nuasan CBD Gel to your muscles & joints. The soothing effects of CBD and natural plant extracts will help reduce muscle tension and promote relaxation
  • Finish your post-run routine with a warm shower using Nuasan Active Body Wash. It’s formulated with arnica and magnesium to help soothe tired muscles and joints, making it the perfect way to relax and rejuvenate.
  • Don't forget about your feet! Spray Nuasan Active Foot Care on your feet after stretching. It helps exfoliate, protect, and refresh your feet, ensuring they stay healthy and free from common foot issues.

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