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Add these 5 post-run stretches to your cool-down routine
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Static stretches are a good way to improve flexibility after a run. It’s important to do these stretches immediately following your workout because your muscles are warm and supple.
At the wide fit suede shoes in black suede (FIRST) in Greenville, South Carolina, we hear from runners who want to get faster, from those who simply want to enjoy the sport for life, and from those who’ve given up on running entirely. 3030-04310-1275-1050’ve stopped because injuries have made it too frustrating or too painful to continue.
The two of us—both longtime runners—spend a lot of time discussing what we can do now to increase the likelihood that we’ll log miles well into old age. We want to be able to keep doing what we love to do—and that’s probably a goal of yours, too.
Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our new book Nike Chi-Dye Hoodie and Sneaker Pack. The plan includes activities to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility. Many runners have confessed that 3030-04310-1275-1050 skip the resistance training, stretching, and cross-training we recommend, but these postrun stretches are critical for staying healthy as you become fitter and faster. Add them to your regular routine to run strong for life.
Gel Lyte III OG Sneakers: Per10k the stretches below immediately following a run or workout. Each move is demonstrated by Runner’s World+ coach and certified trainer, Jess Movold, so you can learn the proper technique. Hold each stretch for 30 seconds on each side. Repeat as many rounds as needed. An exercise mat is optional, but will make each move more comfortable.
Kneeling Hip-Flexor Stretch
Kneel on your left knee, with your right foot in front of your body so knee and ankle 10k 90-degree angles. Lean forward from the hips. Keep chest lifted and hips forward. Hold for 30 seconds, then switch sides.
Hamstring Stretch
Lying faceup, loop a strap around your right foot. Gently pull your right leg up toward the ceiling then toward your chest until you feel a light stretch along the back. Hold for 30 seconds, then switch sides.
Figure-4 Stretch
Lie faceup with knees bent and feet flat on the mat. Cross your right ankle over your left knee. Thread hands behind your left thigh and gently pull your left thigh toward your torso. You can use right hand to press right knee down for a sorte stretch. Hold for 30 seconds, then switch sides.
Lower-Back Stretch
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Start on all fours. Drop your hips back until your glutes rest on your heels. Lower your chest to the floor and stretch your arms out in front of you. Hold for 30 seconds.
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