Run and Stretch | 20 Min Post Run Stretch, by Run and Stretch on YouTube. 21 min 31 s.
- Video length
- 21 min 31 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Start on your mat with a short warm-up breath, then move into pigeon pose on the right side. Keep your front shin angled and ease your hips down until you feel a stretch.
Repeat pigeon pose on the left side, holding gently and breathing into the tight hip. Stop before you feel sharp pain.
Stand or kneel and pull your left heel toward your glutes for a quad stretch, keeping knees close together. Hold, then swap to the right leg.
Move into half saddle on each side, sitting tall and drawing one foot back beside your hip. Keep the stretch mild and support yourself with your hands.
Add a few gentle saddle pulses, lifting and lowering your hips slightly. Keep the movement small and controlled.
Step one foot forward into a deep low lunge and hold, then add a hip opener by shifting your weight. Repeat on the other side.
Straighten the front leg for a hamstring stretch on each side, hinging from the hips with a flat back. Hold and breathe.
Come into lizard pose on each side, placing forearms or hands on the mat inside the front foot. Follow with a half split on each side.
Lie on your back and cross one ankle over the opposite knee for figure 4 on each side. Pull the supporting thigh toward you to deepen the stretch.
Finish with frog pose, sphinx and child pose, holding each for a slow set of breaths to calm your body.
Tips and common mistakes
Stretch after your run while muscles are warm, not before, to get the most from the routine.
Breathe slowly and never bounce into a stretch; ease off if you feel sharp pain.
Use a cushion or block under your hips in saddle and frog pose if the stretch feels too strong.
Keep each hold relaxed for several breaths rather than rushing to the next pose.
Questions
Do I need any equipment for this routine?
No. A mat is helpful for comfort, but the stretches use only your body weight and floor space.
Can beginners do this post-run stretch?
Yes. The poses are gentle and you can shorten each hold or use support under your hips if a stretch feels too deep.
How often should I do this routine?
Doing it after most runs helps loosen tight hips and legs. Even two or three times a week can improve flexibility.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
