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Stretches For After Running

Stay Loose and Do These 10 Stretches After Every Run

Mar 16 2018

It's best to skip stretching before a run and do a dynamic warmup instead. After a run, however, is an entirely different story: this is the time to stretch! Your muscles are warm and more elastic, and a little stretching can help prevent post-run stiffness. Here is a quick and easy stretching sequence that I try to do after every run.

Image Source: POPSUGAR Photography / Ericka McConnell

1. Active Hamstring Stretch

I like to start with a active stretch for the back of my legs after a run; it just feels good to keep moving a bit.

  • Standing on your right leg, step your left leg forward with your toes flexed.
  • Reach your left hand to your toes, keeping your back flat — you should feel a gentle stretch in the back of your thigh. Hold this position for just a moment, then place your left foot next to your right as you return to standing upright.
  • Switch sides to stretch your right hamstring. Continue alternating sides for 20 to 30 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

2. Chest Opener With Forward Bend

This multitasker opens the chest and the back of the legs at the same time; it also gets deeper into the hamstrings than the previous stretch.

  • Stand with your feet hips-width distance apart. Interlace your hands behind your back and squeeze your shoulder blades together to stretch your chest. Keeping your legs straight, bend at the hips, tucking your chin and bringing your hands over your head.
  • Relax the back of your neck, and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 20 to 30 seconds and slowly roll up to standing.
Image Source: POPSUGAR Photography / Kyle Hartman

3. IT Band Stretch

The IT band is fascia that runs on the outside of the thigh, and it when gets tight it can make your knees cranky. Keep your ITB loose with this stretch.

  • Bend in half at the waist and hang over, crossing your right foot behind your left and pressing your right big toe into the floor.
  • Twist your upper body to the right, reaching your right arm to the ceiling. You should feel a gentle pull on the outside of your right leg. Hold the stretch for 20 to 30 seconds.
  • Uncross your legs and switch legs to stretch the other side.
Image Source: POPSUGAR Photography / Kyle Hartman

4. Kneeling Quad Stretch

This is my all-time favorite quad stretch. It lengthens the entire front of the thigh, stretching the quad from the hip to the knee.

  • Begin in a runner's lunge with your right foot forward. Slowly lower your left knee to the floor.
  • Take a few moments to find balance, and once you're stabilized, grab your left foot with your left hand.
  • Hold for 30 seconds, then switch sides.
Image Source: POPSUGAR Photography / Kyle Hartman

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5. Lunge With Reach and Twist

This lunge variation targets the deep hip flexors, found at the front of the hip, that definitely get worked when running — especially sprints.

  • Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for 10 to 15 seconds.
  • Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold this position for 10 to 15 seconds.
  • Repeat this sequence on the other side. Feel free to do this stretch two to three times on each side.
Image Source: POPSUGAR Photography / Kyle Hartman

6. Downward Dog

Show your hard working calves some love with this classic yoga pose.

  • Begin in a plank pose with your hands under your shoulders, then lift your pelvis up, making a "V" with your body. Walk your feet toward your hands if you need to.
  • Work on bringing your heels toward the ground to stretch your calves.
  • To deepen the stretch, try pedaling lightly by pressing down on one heel while bending the other leg (as shown). Hold a few seconds per leg and then switch.
  • Hold or pedal your feet for 30 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

7. Figure Four

Keep your hips loose, primed for your next run, with this stretch for your butt.

  • Lie on your back with both legs in the air. Place your left ankle on your right thigh just above your knee. See the shape of the number four? It's there, just upside down.
  • Clasp your hands around your left thigh and slowly pull your thigh toward your chest. You should feel a stretch on the outside of your left hip. Hold for 20 to 30 seconds, then repeat on the other side.
Image Source: POPSUGAR Photography / Kyle Hartman

8. Seated Twist

The seated twist also stretches your glutes and feels great on the spine after a run too.

  • Begin seated on your mat with your legs extended straight out in front of you.
  • Bend your right knee and place your right heel as close to your left sit bone as you can.
  • Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
  • Hold for 20 to 30 seconds, then repeat on left side.
Image Source: POPSUGAR Photography / Kyle Hartman

9. Lying Low Back Twist

This twist feels like the cherry on top of a sundae after a long run. The twist helps release back tension while stretching the outside of the hip and thigh and lengthens the IT band too.

  • Lying on your back, extend your arms out to your sides. Bend your knees, and cross your right leg over your left.
  • Slowly rotate your knees to the right, allowing them to come to the floor. It's OK if your left shoulder comes off the floor. Hold for 20 to 30 seconds. Then, slowly bring your knees back to center.
  • Reverse directions and twist to the left. Repeat as needed.
Image Source: POPSUGAR Photography / Kyle Hartman

10. Child's Pose With Reach

End your stretch session with this simple back stretch, which also helps keep your ankles flexible.

  • Kneel on your mat with your knees, and lie your torso down onto your thighs and your forehead on the ground. Reach your arms forward. Hold this position for 20 to 30 seconds.
  • Walk your hands over to the left to lengthen the right side of your spine. Focus on breathing into your right rib cage. Hold for 15 to 20 seconds, then walk your hands to the right to stretch the left side of your back.
Image Source: POPSUGAR Photography / Kyle Hartman

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