11 Best Post-Running Stretches

It’s not hard to see that runners are typically team No-Stretch. We get it. After the run the marathon, all you want to do is get in the shower or have the time to take a relaxing sleep.

However, skipping a long stretches after your run can mean not getting some great benefits that will assist you to enhance your performance and avoid injury.

Here are some awesome stretch exercises to do (*ahem* try to do) during running.

Why do you need to stretch after running?

It’s important to take 5 minutes to stretch out after a run may seem like a hassle however, it is an absolute priority.

If you’re hitting the pavement or running on trails or pounding the trails your 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 in the beginning, not only are you leaving out the painful muscles but you’re also allowing them to become tighter and tighter each run. This can cause running to be more painful and less efficient, and could even cause injuries.

Why do you need to stretch? Stretching can help enhance your

According to a study conducted in 2014, stretching may also aid in becoming more conscious about the way your body posture and help you avoid slumping your shoulders to the side.

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

You’ve put in the effort 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.
  • Straighten your right leg and bring the it towards your boot.
  • Hold your right foot with the right hand , and pull heel as close as you can as your butt (you may feel an increase in the quad however it shouldn’t hurt.).
  • To feel a greater tension in your hip flexors move your pelvis forward by tucking your hips inwards.
  • For 30 seconds, stop here. Be sure to stand straight during the stretch, and do not allow yourself to lean toward the side.
  • Repeat the process on the opposite side.

Tips for the Pros: If you’re having difficulties balancing, put your hands on your hips or locate a nearby wall or surface to grasp to.

2. Standing calf stretch

This is a great exercise for your large calves and shins, which are often neglected, and also gives your ankles an excellent stretch.

  • Place yourself in front of a wall, an eucalyptus tree, or your vehicle. Set your hands on the wall at eye level. Your left foot should be stomped in the direction of your right foot at an elongated distance.
  • Maintain your heels on the floor, bend your left knee and then lean forward into the stretch, then bend your elbows towards the wall.
  • Simply push against the wall , until your calves muscles stretch.
  • Stop here for 30 seconds.
  • Repeat on the opposite side.

Tips for a successful web design: Bend your back knee to stretch your soleus muscle (the smaller muscles in your calf). This is a crucial change in case you are a runner for a long time that puts you more susceptible to a ruptured soleus muscle. The stretching of this muscle can help in the treatment of plantar fasciitis (inflamed tissue located on the foot’s bottom which causes heel discomfort).

3. Triceps stretch

Do not neglect your upper body simply because you believe running is just for legs. Arm muscles such as those of your triceps need to be treated as you move your arms when you run.

  • Stand tall and straighten your your right arm in front of your chest to the the opposite shoulder.
  • Put your left hand on top of the right elbow. Slowly move your arm towards your shoulder.
  • Stop here for 15-30 minutes.
  • Repeat on the opposite side.

4. Abs and arms stretch

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

  • Keep your feet hip-width apart, then cross the left foot over the right.
  • Arms over 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 tilt towards the right as far as you can, without discomfort or tingling. The stretch should feel throughout your shoulders and sides.
  • Do this for 15-30 seconds.
  • Repeat with the other side.

5. IT band stretch

This exercise targets your muscles around the Illiotibial (IT) band a large band of tissue that runs across to the side of the leg between your knee and thigh helping to relieve tension. Injury to this region is frequent for runners, so be sure to take care of the tightness of your IT band.

  • Standing tall, 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 your left shoulder. Your left arm should drop to your lower leg.
  • You should stop when you notice a stretch in the outside on your leg. Take a break for 30 seconds.
  • Repeat on the opposite side.

6. Downward Dog

Do as a yoga instructor by stretching your body. Downward Dog can be fantastic for your back and hammies, triceps muscles, quads, delts, as well as glutes.

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

Tips for a successful workout: Actively bend and straighten your knees to gain an additional stretch to your calves muscles.

7. Runner’s lunge

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

  • Place your feet at a hip-width distance and a slight bend in your knees. Leaning forward towards your waist and laying your hands on the ground on the opposite side of your feet.
  • Relax your right knee and spread to the left side behind you, placing the ball of the left foot onto the ground.
  • Lower your hips slowly as your level of flexibility permits and let yourself slowly ease in the stretching.
  • Stop there for 30 second prior to repeating the process on the opposite side.

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

8. Hamstring stretch

The tightness of your hammies can be the perfect recipe for catastrophe. This simple stretching of your hamstring stretch will improve your fitness and reduce the risk of injury.

  • Lay on your back with your legs stretched out.
  • Relax your right leg and put your hands behind the your right thigh.
  • Slowly straighten your right leg while pulling it towards you, while flexing your heel upwards towards the sky. (You will feel an increase in the rear part of the thigh.)
  • For 30 seconds, you can pause here.
  • Repeat with the other side.

9. Figure 4

Extend your hips, and glutes by doing this quick and easy lying-down stretch. Your booty will be grateful in the future.

  • Lay on your back and face the floor (grab an mat to exercise on should you need).
  • By bending your right knee, place left ankle on the left thigh just above the left knee.
  • Connect your fingers to the left thigh and pull it towards your chest. (Your legs should appear like the shape of a 4.)
  • Stop here for 20 to 60 minutes.
  • Repeat on the opposite side.

10. Butterfly stretch

This delightful stretching of the hips stretch can help your running gait and help keep it from becoming too tight during that next workout.

  • Sit down on the floor and place your feet’s bottoms close enough to spread your knees across the sides (like butterflies).).
  • Get your heels the closest you can, while maintaining a straight back.
  • You can bend forward until you see an increase in your stretch.

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

11. Spinal twist

Running can hurt your posture. This stretch will loosen muscles in the back that are tight and keep you upright as you run.

  • Keep your legs crossed.
  • Place your right hand on the floor , behind your left hip with fingers pointed away from your.
  • Bring your right knee to your chest, while keeping your feet on the floor directly in front of you.
  • Straighten your left arm to your side as you look toward the front. Twist your body until you place your left elbow on the right knee, and then look at the back of your head.
  • For 30 seconds, hold the button.
  • Repeat the process on the opposite side.

Extends After running 101

It doesn’t matter if you’re the king or queen of yoga to be able to get these poses down. Here are a few quick tricks to begin:

  • How long do you need to do it? Research indicates that you should stretch each muscle for between 15 and 30 minutes. Add it all up and the stretch time is around 7 minutes in total simple. (If you’re suffering from an overly tight muscle then you could stretch it out a bit longer, perhaps 60 minutes.)
  • What is the maximum your stretches go? Your stretches should be long enough that there is some discomfort but not so much that you feel any burning discomfort or tingling. 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 comfortable. This allows you to move, and decreases the risk of injuries.
  • Think about it, track the results. Thinking of your stretch as a component of your overall running routine will make you feel and experience the advantages. Try writing down what you feel like after your run and stretching have finished to keep track of your improvement in time.
  • Be sure that you breathe. This not only feels great but also allows you to reach a higher level of stretch.

The main takeaway

Stretching following a run is just as important 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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