{"id":4877,"date":"2020-11-23T09:30:00","date_gmt":"2020-11-23T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4877"},"modified":"2022-04-29T11:23:15","modified_gmt":"2022-04-29T10:23:15","slug":"morning-stretches-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/","title":{"rendered":"Morning stretches for runners: 6 simple moves every runner should do"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>A good morning routine can do wonders for your productivity and mental health. <\/p>\n\n\n\n<p>If you&rsquo;re used to waking up and scrolling through Facebook or Instagram, then now is the time to try these morning stretches for runners to help you start your day the right way.<\/p>\n\n\n\n<p>Stretching is beneficial for runners as it aids recovery and stimulates blood flow throughout the body. Stretching also helps to improve your mobility and flexibility as a runner which is a win-win to reduce the stiffness and soreness after a run. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>Should runners stretch in the morning?<\/li><li>Is it okay to stretch in the morning?<\/li><li>What stretches are best for the morning?<\/li><li>How do morning stretches differ from pre and post running stretches?<\/li><li>Morning stretches for runners: 6 simple moves every runner should do<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-683x1024.png\" alt=\"morning stretches for runners\" class=\"wp-image-4880\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"morning stretches for runners\" class=\"wp-image-4880 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-2.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Should runners stretch in the morning?<\/strong><\/h2>\n\n\n\n<p>Runners regularly experience tightness and soreness after a run, and this is especially true when it comes to getting up in the morning.&nbsp;<\/p>\n\n\n\n<p>When we sleep, our bodies and muscles often tighten up. Whilst sleep is essential for rest and recovery, our muscles reduce in length and remain shortened during this time which equals stiff and tight muscles.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/academicworks.cuny.edu\/cgi\/viewcontent.cgi?article=1653&amp;context=gc_etds\" target=\"_blank\" rel=\"noopener\">2014 study<\/a>, when muscles are tight, there is less stretch and force absorption, putting the muscle at risk when it needs to lengthen. <\/p>\n\n\n\n<p>Athletes with an increased tightness of the muscles have been found to have a statistically higher risk of musculoskeletal lesion and biomechanical disadvantage.&nbsp;<\/p>\n\n\n\n<p>This is why morning stretches for runners are highly recommended to loosen and lengthen your muscles before a busy day. <\/p>\n\n\n\n<p>The bottom line? Morning stretches for runners will also go a long way to help you improve your flexibility and increase your mobility.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Is yoga good for runners? 6 benefits of yoga for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it okay to stretch in the morning?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Yes! In fact morning stretches for runners like the ones shared in this guide will help you feel energised and strong first thing in the morning.<\/p>\n\n\n\n<p>These stretches are also great to help improve your posture if you&rsquo;re sat behind a desk all day. <\/p>\n\n\n\n<p>You can either do them in the morning if you have time, during your lunch break or include them as part of a nightly stretching routine for runners. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-683x1024.png\" alt=\"morning stretches for runners\" class=\"wp-image-4881\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-683x1024.png.webp\" alt=\"morning stretches for runners\" class=\"wp-image-4881 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-3.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What stretches are best for the morning?<\/strong><\/h2>\n\n\n\n<p>There&rsquo;s no one size fits all approach when it comes to stretching in the morning. The morning stretches for runners in this guide are designed to give you some sample stretches based with runners in mind. <\/p>\n\n\n\n<p>Before you begin any stretching routine, it&rsquo;s a good idea to check in with your body, what feels stiff and what feels uncomfortable. <\/p>\n\n\n\n<p>This way you will be able to understand which stretches will be most beneficial for you.<\/p>\n\n\n\n<p>The key is to take the time to stretch your body slowly and gently &ndash; avoid jumping out of bed and hitting the ground running. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How do morning stretches differ from pre and post running stretches?<\/strong><\/h2>\n\n\n\n<p>Morning stretches for runners like the ones in this guide are similar to pre running stretches (also known as dynamic stretches) with elements of post running stretches (also known as static stretches). <\/p>\n\n\n\n<p>Dynamic and static stretches each have different purposes and should be used at different times in your workout. <\/p>\n\n\n\n<p><strong>Dynamic stretches<\/strong> <\/p>\n\n\n\n<ul><li>Done as part of a pre-run warm up<\/li><li>Designed to activate and mobilise your muscles through controlled movements that prepare your muscles for running performance<\/li><li>Involve moving muscles through their full range of motion through the stretch<\/li><li>Improve speed, agility and acceleration<\/li><\/ul>\n\n\n\n<p><strong>Static stretches<\/strong><\/p>\n\n\n\n<ul><li>Done as part of a post-run cool down<\/li><li>Designed to loosen and lengthen your muscles <\/li><li>Involve moving a muscle as far as it can go without feeling any pain (i.e. you stand, sit or lie still and hold a single position for a period of time, between 20 to 45 seconds)<\/li><li>Improve flexibility<\/li><\/ul>\n\n\n\n<p>The key takeaway? Morning stretches for runners involve elements of dynamic and static stretching to activate and mobilise muscles and loosen and lengthen muscles to get your body ready for the day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">9 quick and easy dynamic warm up stretches to do before a run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-683x1024.png\" alt=\"morning stretches for runners\" class=\"wp-image-4882\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-683x1024.png.webp\" alt=\"morning stretches for runners\" class=\"wp-image-4882 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/morning-stretches-for-runners-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Morning stretches for runners<\/strong>: <strong>6 simple moves every runner should do<\/strong><\/h2>\n\n\n\n<p>Now you know about the benefits of stretching in the morning and why it is important, here are the top 6 morning stretches for runners.<\/p>\n\n\n\n<p>Each stretch should be done at least two times, 8 to 10 reps each. You will need to set aside roughly 15-20 minutes for the whole routine.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Neck circles<\/strong><\/h2>\n\n\n\n<p>If you suffer from <a href=\"https:\/\/www.runwithcaroline.com\/neck-and-shoulder-pain-while-running\/\">neck pain while running<\/a>, this stretch will help to reduce tension and develop a better range of motion in the neck. <\/p>\n\n\n\n<p>If you push your head forwards too much during a run, then you may be more susceptible to neck pain. Equally, if you sit behind a desk all day, you may also suffer with neck pain.&nbsp;&nbsp;<\/p>\n\n\n\n<ol><li>Stand with your feet shoulder width apart and put your hands on your hips. <\/li><li>Gently roll your neck to the right and back until your gaze is skyward, then to the left and down, until your gaze is facing the floor. <\/li><li>Repeat on the opposite side.&nbsp;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Shoulder drops<\/strong><\/h2>\n\n\n\n<p>Many people overcompensate for poor posture during a run by pulling up their shoulders. Over time this can cause considerable pain, tension and tightness in your <a href=\"https:\/\/www.runwithcaroline.com\/neck-and-shoulder-pain-while-running\/\">neck and shoulders<\/a>.<\/p>\n\n\n\n<p>If you find yourself pulling your shoulders up towards your ears when you run, drop your shoulder blades down your back a little.&nbsp;<\/p>\n\n\n\n<p>Shoulder drops help bring awareness to your posture and remind you to bring your shoulders down and back, which will help to reduce tension in your trapezius muscles.<\/p>\n\n\n\n<ol><li>Stand with your feet shoulder width apart and hang your arms loosely by your sides. <\/li><li>Shrug your shoulders up towards your ears slowly, then slowly lower them back down.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Forward fold<\/strong><\/h2>\n\n\n\n<p>This stretch is one of my favourite morning stretches of all time. <\/p>\n\n\n\n<p>It does a lot to lengthen your arms, loosen your hamstrings and stretch your upper back whilst working your spine. It really feels like an all in one stretch!<\/p>\n\n\n\n<ol><li>Stand with your feet shoulder width apart and hang your arms loosely by your sides. <\/li><li>Soften your knees and fold forward, letting your head fall towards the floor. <\/li><li>Bend your arms to clasp your opposite elbow. <\/li><li>Pause at the bottom, then return to stand.&nbsp;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hip circles<\/strong><\/h2>\n\n\n\n<p>This is a stretch that I do regularly with my beginner and steady 5k running groups as it helps to mobilise your hip flexors and hamstrings. It&rsquo;s also one that I&rsquo;m fond of doing in the morning.&nbsp;<\/p>\n\n\n\n<p>Your hips often become weak if you&rsquo;re sat behind a desk all day, so it&rsquo;s important to stretch and activate them before a run. <\/p>\n\n\n\n<ol><li>Stand with your feet shoulder width apart and put your hands on your hips. <\/li><li>Shift your hips to the right, slowly pushing them back to the left, and then to the front in a circular motion. <\/li><li>Repeat on the other side.&nbsp;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Standing overhead reach<\/strong><\/h2>\n\n\n\n<p>This stretch feels unbelievable in the morning, making it one of the most popular morning stretches for runners. <\/p>\n\n\n\n<p>Not only is it a great start to the day, it helps to reduce shoulder, neck and arm stiffness which are common posture concerns for runners.&nbsp;<\/p>\n\n\n\n<ol><li>Stand with your feet shoulder width apart and hang your arms loosely by your sides. <\/li><li>Lift your arms overhead, eventually clasping your hands, and squeeze your glutes while arching your back and lifting your gaze up and behind you. <\/li><li>Return to start.&nbsp;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Squat<\/strong><\/h2>\n\n\n\n<p>The squat is such a versatile exercise &ndash; it really can be performed anywhere and anytime. Squats create full body awareness, and they are really great at targeting the glutes, which can often become lazy.&nbsp;<\/p>\n\n\n\n<ol><li>Stand with your feet slightly wider than hip width apart, toes pointed slightly out, and hands clasped at your chest for balance. <\/li><li>Send your hips back, then bend your knees to lower down as far as possible while keeping your chest lifted.&nbsp;<\/li><li>Lower until your body until your thighs are at least parallel to the floor, then press through your heels to return to start.&nbsp;<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A good morning routine can do wonders for your productivity and mental health. If you&rsquo;re used to waking up and scrolling through Facebook or Instagram, then now is the time to try these morning stretches for runners to help you start your day the right way. Stretching is beneficial for runners as it aids recovery &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,123,54],"tags":[210,93],"mv":{"thumbnail_id":5140,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/11\/10-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4877"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4877"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4877\/revisions"}],"predecessor-version":[{"id":7238,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4877\/revisions\/7238"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5140"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}