Try these stretching exercises for beginners after running if you’re new to running and not sure where to start.

Performing stretching exercises after a run will help to improve flexibility.

Watch the video or read more below:

Here are Three Stretching Exercises for Beginners After Running to Try Out:

Exercise #1: Roll down – Legs Crossed

Why do This?

If the back of your legs is tight, it may be reducing your stride length, which could mean you’re not pushing yourself forwards as effectively as possible.

At the end of a run, you want an exercise that you can do in standing, so you don’t need any equipment or to get on the floor. You’ll be more likely to do the exercise if it’s easy and straightforward.

How to do This:

Stand upright, then cross your right leg in front of the left leg. Make sure you’ve got a space in between your feet so you can balance. Breathe out as you reach for your toes and breathe in as you return upright.

You’ll feel a stretch sensation down the back of the legs.

Repeat: 5-6 times.

Repeat with the legs crossed the other way.

Exercise #2: Hip Flexor Stretch (in standing)

Stretching exercises for beginners after running can be done in standing, so you're more likely to do them.

Why do this?

This exercise targets the front of the hips, which can be tight. If you don’t have the full range of movement around the hips, you’ll be missing out on using your power muscles to help drive you forwards. If you don’t have the forward drive, then you’re likely to be running slower than your full potential.

How to do this:

Place your right foot in front of the left (step-standing) and keep your hips facing forwards. Push the hips forwards and look for a stretch at the front of the left hip. Hold it for 20-seconds before easing off.

Repeat: 3-5 times for each side.

Exercise #3: Glutes Stretch (in standing)

Why do this?

The muscles around your hips may be tight, which will restrict your range of movement and in turn, may mean you’re not effectively using your muscles in this area. The hip muscles are powerful, so if you’re not using them well it may mean that you’re running slower than your best.

This exercise has the added bonus of working on your balance at the same time. As you’re running, you’re spending time just on one leg, which, if challenging to do, you’ll be inadvertently focusing on keeping balanced and upright rather than on your running.

How to do This:

Feel free to have something to hold on to for extra stability. Put your left foot in front of the right knee, bringing the left knee out to the side. Bend your right knee and lower your body down. Look for a stretch at the back of the lift hip, around the glutes. Hold for 20 seconds

Repeat: 3-5 times for each side.


Check out this blog on Easy Beginner Stretches for Runners – or watch the video on YouTube for more ideas on exercises you can do.

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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


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