Let’s be honest, most runners treat stretching like that extra lap of the track: they know they should do it, but more often than not, they skip it. But if you’re serious about running for life (and not hobbling around by 40), stretching needs to be more than a passing thought. We’re all about igniting the human spirit through movement, and making sure that movement lasts a lifetime.

Stretching isn’t just some old-school warm-up trick your PE teacher forced on you. It has real science backing its benefits, especially when it comes to injury prevention, joint longevity, and even performance gains. Whether you’re smashing out a 5K or training for your first ultra, a proper stretching routine can be the difference between feeling invincible and icing your knee for three days straight.

The Science Behind Stretching

When you stretch, you’re not just elongating your muscles. You’re also improving the elasticity of the muscle-tendon unit, increasing blood flow, and prepping your neuromuscular system for movement. There are two main types of stretching that runners need to know:

• Dynamic stretching: Movement-based stretches you do pre-run to activate muscles and increase your heart rate.
• Static stretching: Holding a stretch for 20-60 seconds, best done post-run to improve flexibility and aid recovery.

Research has shown that dynamic stretching pre-run improves range of motion and muscle performance, while static stretching post-run reduces stiffness and promotes long-term flexibility.

Translation: Move before you move. Stretch after you sweat.

Pre-Run Stretching: Wake Up Your Muscles

Before your feet even touch the trail or the tarmac, your muscles need a wake-up call. And no, we’re not talking about a leisurely toe-touch. This is about priming your body for the movement to come.

• Leg Swings: Forward-backward and side-to-side. 10-15 reps per leg. Activates hips, hamstrings, and glutes. Boosts mobility through the hip flexors.
• High Knees: 30 seconds. Gets your heart rate up and starts firing the hip flexors and quads.
• Walking Lunges with a Twist: 10 lunges per leg. Opens up the hips, stretches the quads, and activates your core.
• Butt Kicks: 30 seconds. Warms up the hamstrings and increases blood flow to the lower legs.
• Toy Soldiers (Straight-leg kicks): 10 reps per leg. Stretches hamstrings and dials in coordination.

Bonus tip: All of this is even better when done in the right shoes. The On Cloudsurfer 2 makes for a killer pre-run partner. Lightweight, breathable, and built to transition smoothly into your run. Think of it as stretching for your feet.

Post-Run Stretching: Help Your Body Recover

You’ve just finished your run, legs feel like lead, heart pounding, and the only thing calling your name is the nearest couch. But this is where the magic happens. Post-run stretching is crucial for recovery and long-term mobility.

Here’s your go-to post-run stretching sequence:

• Standing Quad Stretch: 30 seconds per leg. Targets the front of your thigh. Releases tension built up during your stride.
• Hamstring Stretch (Seated or Standing): 30 seconds per leg. Keeps the back of your legs limber.
• Figure Four Stretch: 30 seconds per leg. Opens up tight glutes and hips.
• Hip Flexor Stretch (Runner’s Lunge): 30 seconds per leg. Counteracts all that forward motion and realigns your pelvis.
• Calf Stretch (Wall or Step): 30 seconds per leg. Prevents Achilles tension and plantar fascia issues.
• Child’s Pose or Supine Spinal Twist: 30-60 seconds. A moment of zen for your lower back and hips.

Pro tip: If you want to level up your recovery game, throw in a foam roller session and slap on your favourite On Cloud Shoes. They're built for all-day comfort and recovery too.

Stretching for Longevity

Let’s talk big picture. Running isn’t just about how fast you can go today, it’s about how long you can keep doing it without injury. And that’s where consistent stretching comes in.

Stretching improves:

• Mobility: The better your range of motion, the less strain on joints and muscles.
• Circulation: Promotes quicker recovery and nutrient delivery to tissues.
• Posture and Form: Reduces imbalances that lead to overuse injuries.
• Mind-Body Connection: A few quiet minutes to check in with how your body feels.

That said, stretching is not a cure-all. If you’re dealing with chronic tightness or injuries, don’t just stretch through it. Get assessed. See a physio. We’re all for toughing it out, but not when it risks sidelining you for months.

And don’t forget, just like your shoes, your routine should evolve as your goals do. Whether you’re prepping for a 10K or gunning for Comrades, your body deserves the kind of attention you give your Strava splits.

Limer-up

Pre-run = dynamic movement to wake things up. Post-run = static stretching to calm things down. Both are essential. Ignore them and you’ll eventually pay the price, ask any veteran runner icing their Achilles.

You don’t need to spend an hour stretching. Ten minutes before and after can change everything. Build it into your routine like your warm-up coffee or playlist. Your future knees will thank you.

Want gear that supports your stretch, stride, and everything in between? Shop On Cloud running shoes at Tifosi, because every great run starts with the right foundation.

Run long. Run strong. Stay limber.