Post-run stretches: An essential guide

Be honest, here – how often do you stretch after a run? If you do so after every outing, we applaud you, as stretching is one of the most beneficial things you can do to help you recover from your workout. If, however, post-run stretching is something you thus far don't do – perhaps because you are pushed for time, forget, or don't see the point – or are new to running and don't know where to start, then now is the best time to add it to your training.

ways for beginners to stay motivated Movement Perfected, to nail down nine simple but highly effective stretches to do post-run.

What are the benefits of post-run stretching?

Stretching needn't take long, but it's certainly worth taking the short time to do it.

Lunge forward, squeeze your glutes and lean back slightly To help you get started, we spoke with physiotherapist Christopher Pettit, from, improve blood flow and aid the parasympathetic nervous system (the rest and digest system) as it recovers from the stress brought about by running. Stretching also helps to prevent injuries, as it gives you the opportunity to spot niggles early on. And if you've ever hopped about hopelessly trying to stretch out a quad, you'll be pleased to know that consistent stretching will remedy this by improving your balance and coordination.

How to stretch properly

Follow these simple tips to get maximum benefit from your post-run stretches:

Stretch a joint to the limits of your normal range – do not force a stretch!
Mild soreness should take no longer than 24 hours to resolve after stretching. If, at this point, you still need more recovery time, then it's a sign that you stretched with too much force.
If you’re not used to regular stretching, start by maintaining a stretch for 10-15 seconds, then gradually increase to 45-60 seconds over the next few weeks.
During a stretch, inhale through your nose and exhale through pursed lips. You may wish to close your eyes to better concentrate on your breathing, especially during stretches where you are lying on the floor.

Best post-run stretches

Should you change your stride length:

1. Standing calf stretch

Stand with your feet hip-width apart.
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2. Flexed calf walkout

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Complete these stretches regularly to enhance your recovery and overall running performance.
Push your hips as high as you feel comfortable.
Walk on the spot and alternate dropping each heel to the ground to stretch the calf muscles in each leg.
Roll through your whole foot.

Adaptation:

Stand with your feet hip-width apart.

3. Thigh/quadriceps stretch

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Push your hips as high as you feel comfortable.
Pull back the leg until you feel the stretch in the front of your thigh – don't extend through the back.

4. Glute and lower hamstring stretch

Apply pressure with the elbows on your knees.
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You should feel the stretch in your upper thigh and glutes.

5. Hamstring stretch

Maintain your position for the glute and and lower hamstring string, but this time straighten out your leg.
Flex your foot towards you.
Gently pull your leg towards you until you feel a stretch in the back of your leg.
Lie on the ground, on your side.

6. Outer hip (piriformis) stretch

Lying down, cross one ankle onto the opposite thigh.
Should you change your stride length.
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Adaptation:

Decrease the angle created by the resting leg.

7. Inner thigh (adductor) stretch

Sit base
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Apply pressure with the elbows on your knees
Adaptation – Lean forward, keeping both heels on the ground so you can feel the stretch in your calf
Apply pressure with the elbows on your knees