Disclaimer: I am not a medical professional or a running coach. I’m just your average runner letting you know what works for me when it comes to stretching after a run.
Hey Hey, it’s Wednesday! Is everyone having a good week? I’ve been enjoying much cooler temperatures this week and I couldn’t be happier. It’s nice to finish a run and not feel like roadkill. Really, it’s amazing!
I’m almost half-way through training for the Chicago Marathon. It’s been a pretty uneventful training cycle thus far. Although I’ve been struggling with some aches and pains, I’ve been able to get through all my runs so I’m happy for that. One thing I have really been focusing on is stretching after all of my runs. Sometimes the last thing you want to do after a run is stretch, especially if it was a hard run or you’re pressed for time, but it is a really important part of running. Throughout the past few weeks I’ve developed a quick post-run stretching routine that I do after all of my runs. I feel that it does a good job at hitting my problem areas (quads, IT band) and it’s also a nice way to cool down after a run.
In doing research on this topic a few weeks ago, I learned that if you don’t stretch after a run, your muscles can tighten up. This can cause soreness and in some cases, lead to injury. Since I know I’m an injury prone runner, post run stretching is even more important for me. Here are the stretches that I do after every run. I don’t follow a specific order, I just make sure to do all of these stretches.
Here are visuals of each move.
Glute and Piriformis Stretch
Hip Flexor Stretch
Pigeon Yoga Pose
Happy Baby Yoga Pose
Lower Back Stretch
I hold each pose for 15 seconds and usually do each move twice. For longer runners I tend to hold the stretch a little bit longer, especially if I’m feeling really sore or right. After my stretches, I hit the foam roller for a few minutes and then I’m done!
Do you always stretch after a run? What are your favorite post-run stretches?