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.
Leg Swings
Hamstring Stretch
Calf Stretch
Quad Stretch
Glute and Piriformis Stretch
Straddle Stretch
Hip Flexor Stretch
Thigh Stretch
ITB Stretch
Buttock Stretch
Pigeon Yoga Pose
Pike Stretch
Happy Baby Yoga Pose
Lower Back Stretch
Groin 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?
I’m linking up with Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub and Nicole from FitFul Focus for Wild Workout Wednesday.
I’m also linking up with Rachel from Running on Happy, Susie from Suzlyfe, Lora from Crazy Running Girl, and Debbie from Coach Debbie Runs for Coaches’ Corner!
I do always stretch after a run. I stretch calves, hamstrings, hip flexors and quads. Takes about 5 minutes and I love it!
Exactly, it’s so quick and easy to do! I was so dumb to skip it when I first started running.
These are all great stretches. I try to stretch after each run, but it doesn’t always happen. Hips, calves, hamstrings and quads are all areas I focus on. I need to be more consistent as I know it’s important!
For me consistency is key. I used to hate taking the time to stretch after a run but now I kind of look forward to it!
I need to get better about my post-run stretching. These are all great moves!
Thanks Nicole!
I need to be much better about stretching after I run. I often rush through my stretching, eager to move onto the next thing. That’s definitely not the way it should be done.
It’s such an easy thing to ignore after a run but I realized how important it is for me earlier in my training cycle.
I love leg swings! I do them as part of my warm up too. I’ve been trying to intentionally stretch after my runs too and I’ve noticed a huge difference.
I also do leg swings before my runs too – I’m a big fan of them!
I am very inconsistent with my post-run stretches. I need to make sure to do them after every run! I love the pigeon pose and my quads were so happy to feel the foam roller last night! Thanks for sharing!
I used to be very inconsistent as well. I mean let’s face it, it’s so much easier to just do the run and then move on with our day. I’m hoping that ultimately all of this stretching will make me more flexible but I know it will take a while before I see any changes!
Oh I used to be so good at stretching! Thanks for the reminder
No problem!
Wow! You are really diligent! That is so admirable! I will admit that I don’t do enough post run stretching
I just started getting more diligent about it last month. I hope that it’s a new habit I develop!
I should be doing some of these after all of my walks. My quads were on fire Monday night when I returned from another 2-miler (and finishing the day with 6 total). I have been foam rolling some, but not as much as I should. Thanks for the reminder 😉
Quads are a problem area for me too!
I do leg swings as part of my warm-up but all the rest I do after a run! Not every run though. I tell my runners “do as I say, not as I do.” 😉
LoL. I also do the leg swings before a run as well.
Girl! That’s A LOT of stretching! I will sometimes stretch out my hip flexors, calves and hamstrings, but I’m not religious about it. It’s phenomenal that you are so consistent and dedicated to your recovery! Your body will thank you!
Thanks Jenn! I hope that my body appreciates it, lol
Honestly, I rarely do ANY stretching after a run. My calves are yelling at me right now.
I used to be the same way! I have noticed that my muscles are a little bit less sore due to my stretching.
You are thorough! I do all these stretches, but usually only a few at a time.
Thanks Hannah! I’m trying to really stat committed to my post-run stretches. I always feel great after they are done
Great to see your routine. It’s always nice to see what other people are doing. I’m a big fan of the pigeon pose. Really good for stretching the hip rotators and hip flexors 🙂
I love pigeon pose!
Great routine! I admit I don;t stretch as often as I should, this routine is awesome though.
Thanks Toni! It’s been working very well for me so far.
This is something I really need to work on! Great examples!
Thanks! I am glad you found it helpful!
This is a great list! I do the first four in kind of a perfunctory way after my runs but that’s about it. I really do need to do more.
At first it felt like a lot of stretches to do but now that I’m in a groove, I really like it!
I love that you are doing so many stretches. On areas that are really tight try to hold for 30 seconds instead of 15 and that should help too.
Yup, that’s what I usually do after a long run. 30 seconds feels really good on those super tight areas!
I’m all about that post run hip flexor and piriformis stretch..yaaas.
Those stretches feel so good!
That’s a great list, I have many of those in my stretching rotation 🙂
That’s great. Stretching always feels so good after running!