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.
Flex your foot towards you 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.
What everyone's reading
Stretching after a run helps to reduce Gently pull your leg towards you until you feel a stretch in the back of your leg, 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.
Keep your hips square
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
Complete these stretches regularly to enhance your recovery and overall running performance:
1. Standing calf stretch
- Updated: 07 March 2024.
- Keep your hips square.
- Repeat on the other side.
2. Flexed calf walkout
- Put your hands on a higher surface for an easier version.
- Updated: 07 March 2024.
- Walk on the spot and alternate dropping each heel to the ground to stretch the calf muscles in each leg.
- Health & Injuries.
Adaptation:
- Put your hands on a higher surface for an easier version.
3. Thigh/quadriceps stretch
- Apply pressure with the elbows on your knees.
- Flex your foot towards you.
- Keep your other leg bent to support you.
- 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
- Lie on your back with one knee bent.
- Lunge forward, squeeze your glutes and lean back slightly.
- Stretching neednt take long, but its certainly worth taking the short time to do it.
- Place a pillow under your legs and lower your arms.
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.
- Keep your other leg bent to support you.
6. Outer hip (piriformis) stretch
- Lying down, cross one ankle onto the opposite thigh.
- Using your hand, slowly push your knee away from you.
- Keep your other leg bent to support you.
Adaptation:
- Decrease the angle created by the resting leg.
7. Inner thigh (adductor) stretch
- Sit tall
- Runners World, Part of the Hearst UK Wellbeing Network
- Apply pressure with the elbows on your knees
- Adaptation – Apply pressure with the elbows on your knees
- Health & Injuries
8. Hip flexor stretch
- Updated: 07 March 2024.
- Lunge forward, squeeze your glutes and lean back slightly.
- The best compression boots to aid your recovery.
- Push your back foot into the floor.
- Keep your hips square.
9. Lower back and chest stretch
- Lie with your knees and hips bent at 90 degrees with your arms out to the side.
- Runners World, Part of the Hearst UK Wellbeing Network.
- Reach behind to grab hold of the ankle of your top leg and pull it back behind you.
Adaptation:
- Place a pillow under your legs and lower your arms.
