Get Loose: 11 Best Post-Running Stretches

It’s no secret that runners are usually team No-Stretch. We get it. After the run the marathon, all you want to do is get in the shower or take an easy rest.

However, skipping a long stretch after your run can mean losing out on some worthwhile benefits that will aid you to increase your speed and avoid injury.

Here are some amazing stretch exercises to test (*ahem* try to do) during the next workout.

Why do you need to stretch after running?

The 5 minutes you spend to stretch out after a run may seem like a hassle but it’s an absolute priority.

When you’re banging on the pavement or running on your favorite trails the core muscles and the muscles of your lower body (think the glutes, hamstrings as well as quads) are at work.

If you don’t stretch and stretch, you’re not just not taking care of the painful muscles but you’re also allowing them to become tighter and tighter each run. This could make running more painful and less efficient, and may even cause injuries.

Why should you be stretching? Stretching can help to improve your:

  • Motion range
  • general mobility
  • Flexibility

According to a study from 2014, stretching may also aid in becoming more conscious regarding the way you position and help you avoid slumping your shoulders backward.

Ready, set, stretch: 11 best post-running stretches

You’ve worked hard and now it’s time to pamper your muscles.

1. Standing quad stretch

This exercise will provide your quadriceps (those muscles in the front of your thigh) an excellent stretch, as well as target your hip flexors to improve flexibility and mobility.

  • Place your feet wide apart.
  • Turn your right leg inwards, and then bring your it towards your boot.
  • Hold your right foot with the your right hand and pull it as close as you can towards your butt (you may feel an increase in the quad however it shouldn’t hurt.).
  • To feel a more pronounced stretching in the hips flexors lower your pelvis and tuck your hips inwards.
  • Take a break for 30 seconds. Be sure to stand straight during the stretch, and be careful not to lean towards the front.
  • Repeat the process on the opposite side.

A tip for you: If you’re having difficulties balancing, put your hands free on your hips or find an area on the wall or nearby to grasp to.

2. Standing calf stretch

This is a great exercise for your large calves and shins, which are often overlooked as well as giving your ankles an excellent stretch.

  • Sit in front of a wall or trees, or your vehicle. Set your hands on the wall at eye level. Your left foot should be stomped in front of your right leg at an elongated distance.
  • Keep your heels planted on the floor, bend your left knee and then lean forward into the stretch, then bend your elbows towards the wall.
  • Simply push against walls until you can feel the calf muscles stretch.
  • For 30 seconds, you can pause here.
  • Repeat on the opposite side.

A tip to follow: Bend your back knee to stretch your soleus muscle (the smaller muscles in your calf). This is an important change in case you have been a runner for a long time which can put you more susceptible to injury to your soleus muscle. Stretching the muscle may help in the treatment of plantar fasciitis (inflamed tissue located on the sole of your foot that can cause heel discomfort).

3. Triceps stretch

Do not neglect your upper body simply because you believe running is just for legs. Arm muscles, like the ones in your triceps, require some attention, as you move your arms when you run.

  • While standing tall, extend your left arm in front of your chest to the your opposite shoulder.
  • Put your left hand on top of your right elbow. Gently move your arm towards your shoulder.
  • Take a break here for 15-30 minutes.
  • Repeat with the opposite side.

4. Abs and arms stretch

Running is a great exercise for your core and core muscles, so this easy side stretch can provide those abdominal muscles that are deep abdominal muscles with some relief. It also helps stretch the tight shoulders and the other muscles and tissues along the sides of your body.

  • Keep your feet hip-width apart. Cross the left foot over the right.
  • Lift arms above your head and grasp onto the left hand with your right (or grasp with your left arm).
  • Lower your shoulders back towards your ears while you move towards the right as far as you can without discomfort or tingling. The stretch should feel on your shoulders and in your sides.
  • Keep this up for 15-30 seconds.
  • Repeat on the opposite side.

5. IT band stretch

This exercise is designed to strengthen the muscles surrounding the Iliotibial (IT) band which is the large band of tissue that runs across to the side of the leg between your knee and thigh to ease the tightness. The injury in this area is frequent for runners, so be sure to take care of an aching IT band.

  • Keep your posture up and put your right leg crosswise in the direction and to the left.
  • Right hand should be lifted towards the sky, keeping your the left hand at your side.
  • Make a slight forward bend and then reach your the right hand over your head to the left hand side. The left arm should slide to your lower leg.
  • You should stop when you notice the stretch on the outside on your leg. Take a break for 30 seconds.
  • Repeat with the opposite side.

6. Downward Dog

Try to be a yoga teacher by stretching your entire body. Downward Dog will be great for back muscles as well as hammies, triceps, and hammies. quads, delts, and glutes.

  • Begin by standing on your feet. Make sure that your wrists are covered with your hands and your knees are in line with your hips.
  • Place your toes on the floor and press them into the floor by using your hands. move your legs forward and raise your booty towards the sky. Bring your hips back to your sides as you push your hands, and lengthen your the spine and tailbone.
  • Place your weight evenly on both sides and ensure you have enough space between your arms and your ears.
  • You can hold this position for as long as you like.

Tips for a successful workout: Actively bend and straighten your knees to achieve more stretch in the muscles of the calf.

7. Runner’s lunge

This variation of the traditional lunge will strengthen your hip flexors, calves, and quads.

  • Keep your feet about at a hip-width distance and a small bend in your knees. With your waist leaning forward put your palms on the floor the opposite side of your feet.
  • Bend your knee to the right and extend your left foot in front of you, placing the left foot’s ball onto the ground.
  • Slowly lower your hips until your flexibility allows you to slide to the stretch.
  • Stop this time for 30 seconds, then repeating on the opposite side.

Tips for a better experience: Add a pelvic tilt to feel a more excellent stretch.

8. Hamstring stretch

The tightness of your hammies can be an invitation to catastrophe. This simple stretch of the hamstring stretch will improve your fitness and reduce the risk of injury.

  • Relax on your bed with your legs stretched out.
  • Lean your left leg slightly to put your hands behind the your right thigh.
  • Slowly straighten your right leg while pulling it towards you, and then flex your heel towards the sky. (You will feel some stretch at the rear part of the thigh.)
  • For 30 seconds, you can pause here.
  • Repeat with the other side.

9. Figure 4

Flex your hips and glutes using this easy and easy lying-down stretch. Your booty will be grateful when you’re done.

  • Place your feet on the floor face-down (grab an mat to exercise on If you wish).
  • By bending your right knee, place your right ankle on left thigh just above the left knee.
  • Connect your fingers to the left thigh and pull it towards your chest. (Your legs should look similar to an X.)
  • Stop here for 20 to 60 minutes.
  • Repeat with the opposite side.

10. Butterfly stretch

This simple stretching of the hips stretch can improve your running technique and prevent things from becoming too tight during that next workout.

  • Sit down on the floor, putting the soles of your feet in a row so that your knees extend across the sides (like butterflies).).
  • Keep your heels the closest is possible while keeping a straight back.
  • Move forward until you feel an increase in your stretch.

Pro tip: For a deeper stretch, push your knees down using your elbows. (But do not force your knees down — it won’t cause pain.)

11. Spinal twist

Running can hurt your posture. This stretch will loosen the tight muscles in your back that help you stay upright when you run.

  • Keep your legs crossed.
  • Place your right hand on the floor , behind your right hip. Keep fingers pointed away from your.
  • Bring your right knee to your chest, while keeping your feet on the floor directly in the front of you.
  • Straighten left arm and place it to your side as you look towards the forward direction. Twist your body until you put your left arm over the right knee, and then look in the direction of your back.
  • Keep it for 30 seconds.
  • Repeat the process on the opposite side.

Extends following a run of 101

You don’t need to be the king or queen of yoga to be able to get these poses down. Here are a few quick tricks to begin:

  • What is the best time to do it? Research suggests stretching each muscle for between 15 and 30 minutes. Take that number and that means that your stretch session will take about 7 minutes in total It’s easy. (If you’re suffering from an tight muscle it is possible to stretch it out a bit longer, for example, about 60 minutes.)
  • What is the maximum your stretches go? Your stretches should be sufficiently deep that there is some discomfort but not so much that you feel any intense sensations or tingles. If you experience any discomfort then take it easy.
  • Do you need to stretch after cooling to a crawl or warm up? Research suggests that it’s best to remain at a comfortable temperature. This will make it easier for you to move and lowers the risk of injuries.
  • Think about it, track the results. Thinking of your stretch as a component of your overall running routine will allow you to feel and feel the advantages. Try writing down what you feel like after your workout and stretches are done to monitor your improvement throughout the time.
  • Make sure to breath. This not only feels great but also allows you to achieve a more deep stretch.

The main takeaway

Stretching following a run is just as crucial as running itself. A proper post-run stretch will help ease pain in your muscles and increase your flexibility, range of motion, and general mobility. So, get into it!

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