Effective stretching is essential for marathon preparation. Learn 7 evidence-based stretches that help reduce running injuries such as Achilles tendinopathy, runner’s knee, plantar fasciitis, and hamstring tightness. MADI-BONE CLINIC Seolleung.
7 Essential Stretches Every Marathon Runner Should Do
By MADI-BONE CLINIC | Gangnam (Seolleung Station)
Why Stretching Matters for Runners
Stretching is one of the simplest and most effective ways to prevent injuries during marathon preparation.
Running places repetitive stress on the Achilles tendon, calves, knees, hamstrings, hips, and lower back.
Proper flexibility improves shock absorption, running mechanics, and tendon load tolerance.
Here are 7 clinically proven stretching routines that every runner should include before and after training.
1. Calf Stretch (Gastrocnemius Stretch)
This stretch reduces load on the Achilles tendon and improves ankle mobility — essential for long-distance running.
Limited calf flexibility increases the risk of Achilles tendinopathy.
Study: Tendinopathy Risk Factors
2. Soleus Stretch (Deep Calf)
Excellent for runners who experience pain during uphill running or pushing off.
3. Hamstring Stretch
Tight hamstrings change pelvic alignment and increase lower-back and knee strain.
Hold 20–30 seconds, avoid bouncing.
Hamstring tightness is a common cause of posterior thigh pain in runners.
Hamstring Flexibility Study
4. Hip Flexor Stretch
Sitting for long hours shortens the hip flexors, limiting stride length and increasing lumbar load.
5. Glute Stretch (Piriformis Stretch)
Prevents glute imbalance and sciatic irritation common in long-distance runners.
Piriformis-related symptoms often mimic sciatic pain.
Piriformis Syndrome Review
6. Quadriceps Stretch
A flexible quadriceps muscle reduces stress on the patellofemoral joint — a key factor in runner’s knee.
7. Plantar Fascia Stretch
A must for runners who experience morning heel pain or tight arches.
This stretch helps prevent plantar fasciitis.
Stretching reduces plantar fascia tension and improves morning pain.
Plantar Fascia Stretch Study
How Often Should You Stretch?
- Before running: light dynamic stretching (10–15 min)
- After running: static stretching (20–30 sec × 2 sets)
- Weekly: dedicated flexibility sessions (2–3 times)
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Frequently Asked Questions (FAQ)
1. Should I stretch even if I’m not in pain?
Yes. Stretching improves load tolerance and reduces the likelihood of injury during marathon training.
2. How long before running should I stretch?
Dynamic stretching 10–15 minutes before running improves blood flow and reduces stiffness.
3. What if stretching makes my pain worse?
Stop immediately. Pain that increases during stretching may indicate tendon irritation.
A professional evaluation is recommended.
MADI-BONE CLINIC (Seolleung Station, ~3 min on foot)
MADI-BONE CLINIC
3F, 428 Seolleung-ro, Gangnam-gu, Seoul
Seolleung Station (Line 2), Exit 1 — ~3 minutes on foot
02-736-2626
⏰ Mon–Fri 09:30–18:30 / Sat 09:30–13:00 (Closed Sundays & Public Holidays)
