Not only can stretching after a run help to improve mobility and decrease your risk of injury, but it can also relieve tension within the body, improve posture, and boost mood. Of course, stretching has also shown to enhance performance, although that’s probably the last thing we think about as we’re coming to the end of a training run.
Although it can be tempting just to wipe the sweat off and head for the showers, taking even just a few minutes to stretch after your workout can pay off in the long run – literally!
Before we get into the details about beneficial stretches after a run, it’s essential to know the difference between the types of stretches you can do since they can also impact performance. You might have heard about dynamic stretching; this type of stretching is active, and it prepares the body for the movement to come (think inchworms, arm circles, knee to chest, etc.).
The other type of stretch is called static stretching, and this is the type of stretch that you hold for a time, as opposed to moving through quickly. Aiming for at least 30 seconds per muscle group is ideal, but anywhere from 30-60 seconds is best.
Now that you know the difference between the two, let’s focus on the static stretches – these are the ones you’ll want to incorporate after your run is done, as you are cooling down.
Post-Running Stretches
Standing Quad Stretch
From a standing position, bring one foot back toward your glute and grab onto your foot. From here, stand straight with your hips neutral, and pull back carefully on your foot until you feel the stretch in the front of your quad. Ensure that your knee points down toward the ground during the stretch and not out to the side. Repeat on the opposite leg.
Standing Calf Stretch
Begin standing, and take a step back with your left foot. From here, bend your right knee forward while maintaining a straight left leg. Allow your left heel to remain on the ground to get the proper stretch! Take a bigger step out if a deeper stretch is needed. Then, repeat on the opposite leg.
Glute Stretch
From the floor, lay down on your back with knees bent and feet flat on the ground. From here, bring your left knee up toward your chest and cross your left ankle over the top of your right thigh. Then, using both hands, pull back on your right thigh to pull your leg even closer to your chest. Repeat on the opposite leg.
Pigeon Stretch
from the floor, begin on hands and knees. From here, bring your right leg forward, with your knee bent and left leg extended straight behind you. If possible, try and push your right heel away from you if the mobility is there; otherwise, your heel can stay close to your left hip. With hips pointing toward the mat, hold the position on hands or forearms. Hold here, then repeat on the opposite leg.
IT Band Stretch
From a standing position, cross your left foot over your right (use a nearby wall as balance if necessary). You can then slowly hinge forward to touch your toes, or you can extend your right arm up and over your head while leaning slightly to the side. Repeat on the opposite leg.
Hip Flexor Stretch
From a standing position, take a big step forward with your right foot. Keeping chest high and shoulders back, lean forward into the right knee and maintain a straight left leg. Engage the glutes and shift your hips into a neutral position, feeling the stretch at the front of the hip. Repeat on the opposite leg.
Bottom Line
These are just a few of the stretches you can do after running to loosen up the lower body. By maintaining flexibility during a running program, you are reducing the risk of injury, as well as improving your running performance – so don’t forget to take a few minutes out of your day to mobilize!