Fix Tight Hips & Hamstrings: Stretches for Runners, by Run Better with Ash on YouTube. 16 min 17 s.
- Video length
- 16 min 17 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Cool down first. Walk for 3 to 5 minutes after your run so your heart rate drops before you stretch.
Do a standing hamstring stretch. Put one heel on a low step with the leg straight, hinge forward from the hips and hold 30 seconds per side.
Stretch your hip flexors in a half-kneeling lunge. Tuck your pelvis under, push the hips gently forward and hold 30 seconds per side.
Open the hips with a figure-four stretch. Lie on your back, cross one ankle over the other knee, pull the thigh toward your chest and hold 30 seconds per side.
Add a seated hamstring stretch. Sit with one leg straight, reach toward the toes with a flat back and hold 30 seconds per side.
Finish with a gentle glute and lower back twist. Lie on your back, drop both knees to one side and hold 20 to 30 seconds per side.
Breathe slowly through each stretch. Exhale as you sink a little deeper and never bounce.
Tips and common mistakes
Stretch warm muscles after the run, not cold ones before it.
Stop if you feel sharp pain or tingling down the leg and see a physio if it persists.
Hold each stretch for 30 seconds and repeat the tight side twice.
Keep your back flat in forward bends so the stretch stays in the hamstring.
Questions
How often should I stretch tight hamstrings?
Aim for 3 to 5 short sessions a week, ideally right after running. Consistency matters more than long holds.
Should stretching hurt?
No. You want a mild pull, not pain. Ease off if it feels sharp or numb.
Can I stretch before running?
Keep pre-run work to dynamic moves like leg swings. Save these longer static holds for after your run.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
