·

5 Fast and Effective Post-Run Stretches

The run is done. You go inside and grab a drink of water. You smile as you feel that post-run high. Another day’s work finished.

But wait! Did you stretch?

I used to be very inconsistent with my post-run stretching routine. Maybe I’d stretch my calves. Occasionally I’d stretch my quads and hamstrings.

Now, I have a set routine that takes only 5 minutes and hits all the muscles I need. No excuses not to stretch after runs anymore!

The Routine

1. Quad stretch

post-run stretches quad stretch
Keep the bent knee in line with the standing leg. Push your hips forward.

Standing on your right foot, bring your left heel towards your left glute muscle and hold it there with your left hand. Keep your left knee in line with your right and send your hips forward.

Hold for 30 seconds. Repeat on right side.

2. Low Lunge (for hip flexors and quads)

post-run stretch low lunge
If your back knee hurts, fold a yoga mat or blanket and place it under the knee for extra cushioning.

Get into a kneeling position and step your right leg out in front of you far enough so your right ankle is directly below your right knee. Keeping your hips parallel, sink your left hip flexor forward while your torso stays lifted. Imagine a string from the top of your head lifting you up.

Hold for 30 seconds. Repeat 30 seconds on the left leg.

3. Half split (for hamstrings and calves)

post-run stretch half split
If you can’t quite reach the floor, place blocks under your hands. You can keep the cushioning from the low lunge under your knee here too.

From your low lunge position, straighten the front leg and send your hips back.

Make sure your back knee is directly under your hip. Place your hands on the ground or on something higher like blocks or books. Straighten your spine long and then lean down over the straight leg, keeping your hips in one line.

Flex your toes towards your face to feel a stretch in the calf muscle.

Hold for 30 seconds. Repeat on the other leg.

4. Glute stretch

post-run stretch glutes
Keep a tall spine. On each inhale, sit up a little taller. On each exhale, find a slightly deeper twist.

Sit down with your left leg out in front of you. Place your right foot on the outside of your left thigh, with your knee pointing up towards your face. Make sure both your glute muscles stay on the ground. Sitting up tall, wrap your left arm around your right knee and twist gently to the right.

Hold for 30 seconds. Repeat on opposite side.

5. Sleeping pigeon

post-run stretch sleeping pigeon
On the foot of the leg you are holding, roll out the ankle clockwise and counterclockwise. Flex and point the ankle to release any stiffness there.

 Lying on your back, set the soles of the feet on the floor, knees bent. Cross your left ankle over your right knee, creating a figure four shape. Interlace your fingers behind your right thigh and gently pull the right leg towards your chest. Your head can stay on the floor.

While you hold the stretch, roll, flex and point the toes of the right foot to stretch your ankle.

To increase the intensity of the pose, gently press your left thigh away from your face with your left hand or left elbow.

Hold for 30 seconds. Repeat on other side.

That’s it! Five minutes total. Your muscles will thank you for the post-run stretch release.

Similar Posts