All of us have been at fault for neglecting to stretch after a run at some point. However, although skipping a warm down is simpler and saves time, taking the time to stretch after a run holds significance.
The benefits of stretching
After a run, stretching enhances blood flow which aids muscle recovery and repair by assisting in the removal of lactic acid and waste products. Consequently, this leads to a decrease in muscle and joint soreness. Additionally, it enhances flexibility in the primary running muscles and enhances your range of motion, thus reducing the risk of muscle strains and overuse injuries.
In order to prepare your body for the upcoming task and reduce the risk of muscle strain injuries, it is recommended to include dynamic stretching as part of your running warm-up. Additionally, engaging in dynamic stretching has also been proven to enhance running performance.
The dos and don’ts of stretching
- Don’t engage in static stretching before a run
- Do stretch lightly before speedwork, but after a 10-minute warm-up jog
- Ease into each stretch; don’t bounce or force it
- Before speedwork, hold each stretch for 10-15 seconds
- After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
- Avoid certain stretches that can hamper your performance or increase your risk of a pull or tear. We’ve rounded up the stretches you shouldn’t do.
Why should you stretch after running
Although it may be seen as bothersome, it is important to prioritize taking 5 minutes to stretch after a run. When you engage in activities such as running or trail hiking, your core and lower body muscles are exerting extra effort. These muscles include the glutes, hamstrings, and quads.
If you do not include stretching in your routine, you are not only ignoring the needs of your sore muscles, but also allowing them to become increasingly tighter with each run. As a result, running can become more painful and less effective, and may even result in injury.
What are the reasons for stretching? Stretching aids in improving your:
- range of motion
- overall mobility
- flexibility
A 2014 study found that stretching may aid in increasing awareness of posture and preventing shoulder slumping.
The best runner’s stretches
After every run, perform our seven runner’s stretches as outlined below, depending on your flexibility. Additionally, if you need to focus on a particular muscle, we have provided deeper runner’s stretches to be done after your run. Furthermore, we have included some full-body stretches that target multiple muscle groups. These can either be performed once or twice a week or after your run.
If you have enough time, repeat the following stretches on each leg one or two times, holding each stretch for approximately 30 seconds.
The best stretches to do after running
1. Lying hamstring stretch
Keep your upper body relaxed and maintain straight legs while bringing one leg towards you. As an alternative, while in the same lying position, bend the upper knee towards your chest and use a non-stretching band/cord wrapped around the foot of the bent leg. Push away with your foot against the tension of the cord, attempting to straighten your leg. This should create a stretching sensation higher up in the hamstring.
2. Lying gluteal stretch
To intensify the stretch, adjust the angle of your hips and front knee while lying on the floor with both knees bent and feet touching the ground. Place the ankle of one leg on the opposite knee and hold onto the thigh of your lower leg, pulling both legs towards your chest. You can keep the leg you hold onto bent or extend it upward. This will create a stretch sensation in the muscles around the side of your buttocks.
3. Groin stretch
Begin by sitting on the floor and bringing the soles of your feet together. Allow your knees to drop out to the side. Use the muscles in your legs to gently guide your knees closer to the ground. Remember to keep your back straight throughout the process. To increase the intensity of the stretch, bring your feet closer to your body.
4. Straight leg calf stretch
Begin by taking a step forward with your left leg, bending the knee and keeping the foot flat on the floor. Then, extend your right leg backwards, ensuring it remains straight and placing your heel flat on the floor. Proceed to lean towards the wall until a stretch is felt in the calf muscle of your right leg.
5. Soleus (lower calf) stretch
Take a step closer to the wall and bend your front leg, keeping the back leg straight and foot flat on the floor. Next, lean your hips back to bend both legs. During this movement, you should experience a stretching sensation in the lower calf of your bent leg.
6. Hip flexor stretch
To begin, place one knee on the ground while extending the other leg forward, making sure it forms a 90-degree angle. Lean your hips forward, ensuring they remain squared forward and your upper body remains upright; slouching forward diminishes the extent of the stretch. If you prefer, you may also refer to a video tutorial demonstrating the method to stretch your hip flexors and quadriceps.
7. Standing quadriceps stretch
To perform the exercise, begin by standing on one leg. Then, bend the knee of your opposite leg and hold onto your ankle with one hand. Remember to flex your foot and maintain a straight body in order to achieve the maximum stretch in the front of your leg. If needed for balance, you can place one hand against a wall.
8. Triceps stretch
It is important to not overlook your upper body, even if you believe that running solely involves the legs. It is also necessary to show some attention to your arm muscles, such as the triceps, since you utilize your arms while running.
- Standing tall, straighten right arm across your chest toward opposite shoulder.
- Place left hand in front of right elbow and gently pull your arm closer to your shoulder.
- Pause here for 15–30 seconds.
- Repeat on the other side.
If you are currently stretching on the floor, you can also perform the triceps stretch while sitting.
9. Arms and abs stretch
When you engage in running, your core muscles are exercised. Therefore, performing this basic side stretch can provide relief to your deep abdominal muscles. Additionally, it will help to elongate tight muscles and tissues on the sides of your body, including the shoulders.
- Stand with feet hip-width apart and cross left foot over right foot.
- Reach arms over your head and hold onto left fingertips with right hand (or grab your left wrist).
- Lower your shoulders down and away from your ears as you lean as far to the right as you can without any pain or tingles. You should feel this stretch in your sides and shoulders.
- Hold this for 15–30 seconds.
- Repeat on the other side.
10. IT band stretch
Targeting the muscles surrounding the iliotibial (IT) band, which is a thick band of tissue that runs along the outside of the leg from thigh to knee, is the purpose of this move. Its aim is to alleviate tightness. Neglecting a tight IT band is not recommended since injuries in this region are highly common among runners.
- Stand tall and cross your right leg in front of your left.
- Lift right hand up to the sky and keep left arm at your side.
- Bend slightly forward and reach right arm over your head toward your left side. Your left arm should lower down your leg.
- Stop when you feel a stretch on the outer part of your left leg. Pause here for 30 seconds.
- Repeat on the other side.
11. Downward dog
Stretch your entire body like a yogi. The Downward Dog pose is great for targeting your back, hamstrings, triceps, quadriceps, deltoids, and glutes.
- Start on all fours. Make sure your hands are under your wrists and knees are under hips.
- Tuck your toes under and push into the floor with your hands as you straighten your legs and lift your booty to the sky. Hinge back at your hips as you push into your hands and lengthen spine and tailbone.
- Spread your weight evenly between both sides and make sure there’s space between your arms and ears.
- Hold this pose for up to 60 seconds.
To obtain an additional stretch in your calf muscles, actively bend and extend your knees.
12. Runner’s lunge
By following each step, you can perform a variation of the traditional lunge that targets your calf muscles, hip flexors, and quadriceps.
- Stand with feet hip-width apart and a nice little bend in knees. Leaning forward at your waist, place your palms on the floor on either side of your feet.
- Bend right knee and stretch out left foot behind you, putting the ball of left foot on the floor.
- Slowly lower your hips as your flexibility level allows, letting yourself carefully fall into the stretch.
- Pause here for 30 seconds before repeating on the other side.
To enhance the stretch, include a pelvic tilt.
13. Figure four
This fast and simple lying-down stretch will help you stretch your outer hips and glutes. You will later be grateful for the benefits it brings to your booty.
- Lie faceup on the floor (grab a workout mat if you want).
- Bending your right knee, place right ankle on left thigh, just above left knee.
- Interlace your fingers behind left thigh, pulling it toward your chest. (Your legs should look like a 4.)
- Pause here for 20–60 seconds.
- Repeat on the other side.
14. Butterfly stretch
This small and pleasant stretch that targets the hip area will bring great benefits to your walking style and prevent any excessive tightness during your next running session.
- Take a seat on the floor, placing the bottoms of your feet together so your knees spread out to the sides (like a butterfly).
- Bring heels in as close to you as possible, maintaining a nice straight back.
- Bend forward until you notice a stretch.
To achieve a more intense stretch, use your elbows to gently push your knees down, ensuring there is no pain.
15. Spinal twist
Running can negatively impact your posture, but this stretch can provide relief for tight back muscles which play a crucial role in maintaining an upright position while you run.
- Sit with your legs crossed.
- Place right hand on the floor behind right hip, with fingers pointing away from you.
- Bend right knee up to your chest, keeping your foot planted on the floor in front of you.
- Straighten left arm to your side as you face forward. Then twist your body as you place left elbow over right knee and look behind you.
- Hold for 30 seconds.
- Repeat on the other side.
