Oct 26

Stretches for Every Runner – #WednesdayRoundUp

I’m taking some liberties with the Wednesday round-up post this week since, other than I’m just a rule breaker, I need to keep this space honest. You see, we had a choice between yoga stretches and regular old stretches for runners and I’ve done yoga exactly once in the last year. So sad. However, I stretch on almost a nightly basis and I can tell you that it works!

Luckily for all of you, I’m linking up with five other fabulous bloggers, quite a few of whom do a ton of yoga and have the bodies and calm minds to prove it.

Up first, my nightly stretches and all the toys I use to help. As I’ve gotten older, the more help I seem to need, even with something as basic as stretching. It’s not pretty but neither is being over 40. Read on, if you dare…



My usual routine is to about 7-10 minutes of stretches immediately after my run. I pay attention to my quads, hamstrings, glutes, calves and back, going through a quick series of basic stretches. I have always stretched after a run and, for me, it works.

At night, once the boys are off to bed and my husband and I have some Walking Dead or Blacklist to watch, I sprawl out onto the floor with my foam roller and Tiger Tail toys and start my hip opening and muscle lengthening routine.

I begin with the most vulnerable and embarrassing – – frog pose — and end by rolling out all the tightness. If anything is giving me serious grief, I put some heat on it after I sit back down. This routine has seen me though a ton of marathons, triathlons and even twin pregnancy.

I don’t always feel like doing it but I definitely feel it if I don’t do it.

And now let’s see what all the cool kids are doing for yoga poses and other running stretches…












You should now have more than enough stretches to last you through a running lifetime! And, you all now know that I don’t hardly ever do a dynamic warm-up but I always stretch and I really do think it makes a difference!

Do you stretch?

What is your favorite/least favorite body part to stretch out?


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  1. Angela @ happy fit mama

    I do the same thing – TV watching with the hubs as I roll out. I even make him do the calf smash for me. And yes, why not start with the most vulnerable and embarrassing stretch? 😉 I love this monthly round up!
    Angela @ happy fit mama recently posted…6 Yoga and Stretching Workouts for RunnersMy Profile

  2. Hollie

    This is so helpful, thank you. I feel like I’m always suffering from tight hips so I think I’ll add some into my routine.
    Hollie recently posted…You Know You’re a Runner When…My Profile

    1. vita88

      Runners everywhere suffer from tight hips! You would think we could do something other than boring stretches!! I guess, whatever works, right?

  3. Susie @ SuzLyfe

    I used to have to do a morning roll out–particularly during my second marathon. I don’t know what it was about that one, but it ROCKED me.
    Susie @ SuzLyfe recently posted…Fall Non Running Activities to Try During Marathon RecoveryMy Profile

  4. Wendy@Taking the Long Way Home

    I’m so bad about stretching and foam rolling lately. I need to get back on the horse. But I do go to yoga 1-2x/week, so there’s that…
    Wendy@Taking the Long Way Home recently posted…The Nuisance Inside My HeadMy Profile

    1. vita88

      The yoga is HUGE! Before I had the boys I went 2-3 times a week and it was amazing for my whole body and mind. I have never been able to get back there. Someday…

  5. Laura @ This Runner's Recipes

    Foam rolling is really the only type of stretching I normally do, but should make it a nightly habit. Ollie and Charlie try to help me by sitting on me to apply more pressure, although that’s not always helping.
    Laura @ This Runner’s Recipes recently posted…6 Yoga and Stretching Workouts for RunnersMy Profile

    1. vita88

      HAHAHA!!! My kids do that which is why I wait for them to go to bed!

  6. Suzy

    Oh I totally notice that the older I get the more I need to stretch. I used to not be able to touch my toes and then it progressed to the point where bending over at all was problematic lol! I stretch now, and it really helps my lower back (my hamstrings are the WORST).
    Suzy recently posted…Sigh LanguageMy Profile

    1. vita88

      It’s a hard lesson to learn but it really works!!

  7. Nellie

    love this round up!! I always notice that I feel WAY looser during a run when I do a really good deep stretch the day before. I love foam rolling but don’t do it nearly as often as I should!!
    Nellie recently posted…Workouts For Runners: Yoga StretchesMy Profile

  8. Paria@momontherunsanity.com

    One day you will visit me in LA and I will take you to a Jake class and the rest will be history…..
    Paria@momontherunsanity.com recently posted…PromiseMy Profile

  9. Ana

    Thank you! I loved the helpful Vlog and the “If not, oh well!” at the end!

    My hips have been very unhappy with me lately, I am going home and trying your stretch!

    I stretch randomly at work… like while waiting for my coffee to finish brewing, i’ll be stretching my calves.

    the part of my body that enjoys stretching is most is my hips!! I do the happy baby pose, and I could just hang out there for a while.
    Ana recently posted…Looking Back at ChangesMy Profile

  10. Danielle

    I could definitely stretch more. The universe and my body are telling me I need to stretch, the message is loud lol. I’ve been slacking on the stretching and blame mom brain, like I just forget! The shower is the one place I remember but don’t do nearly enough. I stretch a little after the spin classes but that’s still only 2 x a week so yeah, I give myself a D on stretching. Oh well st least now I’ve got some good ideas thanks to your post!
    Danielle recently posted…WIR sleep less play moreMy Profile

  11. Ariana

    These are great stretches! I love the stretching and rolling almost as much as I love the running!

  12. Laura @ Sprint 2 the Table

    Timely, as always. I’m going to have to start stretching or kiss my hamstring goodbye. Ugh.
    Laura @ Sprint 2 the Table recently posted…Bourbon Pumpkin Protein Balls [Recipe]My Profile

  13. Natalie

    Yes. Yes. Yes!!! I can’t begin to say how much I stretch. My body craves it.
    Love this post and the round up – great info here!! xoxo
    Natalie recently posted…Patience Is The Theme + 31 milesMy Profile

  14. Sue @ This Mama Runs for Cupcakes

    I am soooo bad about stretching. I can’t even get into that frog position and when I do…it hurts so incredibly bad. I do love rolling my back though. That feels amazing.

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