The Long-Stride Hammie Heaven Reach

Trail Log · Movement Breakdown

The runner's stretch is the stretch that runners actually do before and after they run — as opposed to all the stretches they should do but don't because they're too busy running. It's a simple, effective hamstring and hip flexor stretch that you can do anywhere, including the side of the road mid-run when your legs start making persuasive arguments for stopping.

The easiest way to get into position is to start standing, place one leg behind you, and slowly lower your torso toward the floor over your front leg. Keep your front heel planted on the ground — if it lifts up, move your back leg further behind you until it doesn't. Place your hands on either side of your front leg for support.

Now here's the technique that elevates this from a basic stretch to a highly effective one: push your backside toward the ceiling, feeling the stretch intensify in the hamstring and glute of your front leg, then gradually lower your hips toward the floor, feeling the stretch shift into the hip flexor of your back leg. This up-and-down micro-movement explores the entire range of the stretch, hitting both the hamstrings of the front leg and the hip flexors of the back leg — two muscle groups that are in a constant tug-of-war in anyone who runs, cycles, or sits for a living. Do this regularly and your running stride will feel longer, your hips will feel freer, and that post-run stiffness that makes you walk like a newborn giraffe will become a thing of the past.