By Whether you’ve just ticked off a fast 5K on the treadmill Keep your chest low and gently try to straighten your upper leg trails, it’s likely that your next activities will include showering, eating, drinking The best compression boots to aid your recovery?
An important post-run activity that is often ignored, stretching helps to improve our recovery and flexibility and even reduce our risk of injury. What’s more, it’s neither as dull nor as time-consuming as some runners may think.
To help you stretch your way to success, we’ve listed some of the easiest and most effective stretches to do when you return from your runs – and why they’re worth adding to your agenda.
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Why should runners stretch?
Above all, stretching after a run helps to promote blood flow to the muscles, which enables them them to repair and recover more quickly from the workout. It also helps to remove lactic acid and waste products and reduce any muscle and joint soreness that could negatively impact your next run.
In addition, gentle post-run stretching can improve the flexibility of your running muscles and your range of motion, leaving you less susceptible to muscle strains and overuse injuries.
Don’t forget to integrate dynamic stretches into your pre-run routine, too, to prepare your body for the activity ahead. Just like post-run stretches, these dynamic warm-up movements can reduce your risk of muscle strain injuries and contribute to better running performance. Although static stretches are recommended post-run, it is actually counter-productive to do them pre-run, so always stick to the dynamic kind before you head out to clock some miles.
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You don’t have to be a stretching expert to perform a stretch well. However, to make the most of the movements and to avoid any risk of injuring yourself, you’ll do well to consider the following advice.
- Ease into each stretch – don’t bounce on it or force it.
- Never push a stretch to such an extend that you’re in discomfort or pain.
- Hold each post-run stretch for up to 30 seconds. If you’re stretching your legs, repeat the stretch once or twice on each side.
- Avoid stretches that can hamper your performance or increase your risk of a pull or tear – the stretches outlined below are great options for runners.
- Why should runners stretch.
13 Adjust the angle of your hips and front knee so that you can feel the stretch
Detailed below is our pick of the best stretches for you to try after your runs. This list includes some deeper post-run stretches if you need to work on specific muscles, as well as some full-body stretches that target multiple muscle groups, including some upper body muscles.
Depending on the muscles that feel tight, the amount of time that you have or how you feel generally, you could do some or all of these stretches after each run. As a reminder, when you’re stretching your legs, hold each post-run stretch for around 30 seconds and repeat it once or twice on each side.
1. Lying hamstring stretch
- Lie on the floor and keep your upper body relaxed and both of your legs straight as you pull one leg toward you.
- As a variation, lie down as before and bend your upper knee toward your chest. With a non-stretching band or cord around the foot of your bent leg, push away with this foot and try to straighten the leg against the tension of the cord.
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2. Lying glute stretch
- Lie on the floor and bend both of your knees, keeping your feet on the floor.
- Kneel on the ground on one leg and position the other leg out in front of you at a right angle.
- Place the ankle of one leg on the opposite knee and grasp the thigh of your bottom leg, pulling both legs into your chest.
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- You’ll feel a stretch in the muscles around the side of your buttocks.
3. Groin stretch
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- To intensify the stretch, keep a straight back and bring your feet closer to your body.
4. Straight leg calf stretch
- Standing beside a wall, step your left leg forward with your knee bent and your foot flat on the floor.
- Extend your right leg straight back, putting your heel flat on the floor, and place your hands against the wall.
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5. Soleus (lower calf) stretch
- Lie on the floor and bend both of your knees, keeping your feet on the floor.
- Lean your hips back to bend both legs.
- You should feel a stretch in the lower calf of your bent leg.
6. Hip flexor stretch
- Keeping a straight back, bend forward with your arms outstretched.
- Lean your hips forward while keeping them square and make sure that your upper body vertical – slumping forward reduces the stretch.
7. Standing quadriceps stretch
- Stand on one leg and bend the knee of your opposite leg by grasping your ankle with one hand.
- Flex your foot and keep your body straight to maximise the stretch through the front of your bent leg.
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8. Keeling quadriceps stretch against a wall
This post-run stretch targets your quads.
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- Keeping a straight back, bend forward with your arms outstretched.
- Extend forward from the hips so you feel a stretch at the front of the thigh of your front leg.
- Take care if you have ankle problems and stay tall in your upper body to avoid compressing your lower back.
9. Bent-leg standing hamstring stretch
This post-run stretch targets your hamstrings – make sure you are thoroughly warmed up before you attempt it.
- Standing on one leg, position one foot on a chair or ledge and bend your upper leg deeply, moving your chest down onto your thigh.
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10. Cross-legged sitting glute stretch
This post-run stretch targets your glutes.
- You’ll feel a stretch in the muscles around the side of your buttocks.
- Your shins should be parallel to your body and your feet should be as far out to the sides as you can get them.
- Extend forward from the hips so you feel a stretch at the front of the thigh of your front leg.
11. Downward-facing dog
This post-run stretch targets your hamstrings, calves, Achilles tendons, You can put one hand on a wall to help you keep your balance.
- Keep your feet hip-width apart and your hands shoulder-width apart.
- Keep your legs straight and your hips high as you lengthen your heels towards the ground – but don’t worry if they don’t reach.
- Press your palms and fingers flat into the ground – you should feel as though you’re trying to push the floor apart between your hands and feet.
- Enhance the stretch by gently bending alternate knees to shift your weight from one leg to another.
12. Lying spinal twist
This post-run stretch targets your glutes, lower back, upper back, shoulders, arms and chest.
- Kneel on the ground on one leg and position the other leg out in front of you at a right angle.
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- Extend your right arm toward the floor on your right side at head height and turn your head to look along it.
- Relax into the posture, then repeat this for the opposite side.
13. Forward-bend shoulder stretch
This post-run stretch targets your hamstrings, calves, shoulders, chest and arms.
- Stand with your feet hip-width apart.
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- Make sure your head is facing the ground, your quads are tensed and your neck is relaxed.
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