5 Min Running Cool Down & Stretch | Do THIS After You Run, by Alex Crockford on YouTube. 6 min 7 s.
- Video length
- 6 min 7 s
- Time to do it
- 6 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Start straight after your run while your muscles are still warm. Find a clear spot and stand tall with your feet hip width apart.
Stretch your calves. Step one foot back, keep the back heel pressed down and lean forward until you feel the stretch. Hold, then swap legs.
Move to your hip flexors. Kneel on one knee with the other foot in front, tuck your pelvis and gently push your hips forward. Hold, then switch sides.
Stretch your groin. Sit with the soles of your feet together, hold your ankles and let your knees ease toward the floor. Keep your back straight.
Work your quads. Stand on one leg or kneel, pull the other heel toward your glutes and keep your knees close together. Hold, then swap.
Finish with your glutes. Sit on the floor, cross one ankle over the other knee and lean forward gently. Hold, then change sides.
Tips and common mistakes
Breathe slowly and relax into each stretch instead of bouncing.
Hold each stretch for around 20 to 30 seconds and stop if you feel sharp pain.
Do the routine straight after your run, not hours later, so your muscles are still warm.
Questions
How long should I hold each stretch?
Aim for about 20 to 30 seconds per side. Keep breathing and ease off if it starts to hurt.
Can I do this cool down after any workout?
Yes, the same stretches work well after most cardio sessions. Adjust the order to suit what feels tight.
Do I need a mat?
No, but a mat or carpet makes the floor stretches more comfortable on your knees and hips.
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.
