Green Bay Packers 5K Run/Walk presented by Bellin Health

Fri July 21 - Sat July 22 Green Bay, WI 54304 US Directions

Best Stretches for Runners

Seated Hamstring Stretch

  • Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
  • Reach toward your ankle. Keep your knee, neck, and back straight.
  • Feel the stretch in the back of your thigh.
  • Hold for 30 to 60 seconds. Repeat 2 times.

Kneeling Hip Flexor Stretch

  • Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.
  • Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg).
  • Move slowly back and forth 5-10 times, or maintain a hold for 30 seconds.

Straight Leg Wall Calf Stretch

  • Place both hands on the wall with your arms straight.
  • Bend your right leg forward and extend your left leg straight behind you.
  • The toes of both feet should point towards the wall.
  • Lean towards the wall and push your left heel into the floor.
  • Hold for 10-30 seconds before repeating with the opposite leg.

Standing Quadricep Stretch

  • While standing, hold onto a countertop or chair back to assist in balance.
  • Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
  • Gently pull on your ankle to bend your knee as far as possible.
  • Maintain position for 30 seconds.
  • Return to standing position.
  • Repeat exercise 3 to 5 times with each leg.

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