Effective stretches for runners include the hamstring stretch, quadriceps stretch, and calf stretch. These stretches target key muscle groups used during running, helping to improve flexibility and prevent injuries. The hamstring stretch targets tightness in the back of the legs, while the quadriceps stretch focuses on the front thigh muscles. The calf stretch is essential for maintaining ankle flexibility and strength. Incorporating these stretches post-run can alleviate muscle soreness and stiffness, aiding recovery. Additionally, dynamic stretches before running can enhance performance by warming up muscles adequately.