7 Min POST RUN STRETCHES FOR RUNNERS: Run and Stretch, by Run and Stretch on YouTube. 7 min 15 s.
- Video length
- 7 min 15 s
- Time to do it
- 7 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Start with the adductor and inner leg stretch on your right side. Stand with your feet wide, shift your weight to one side and hold for about 30 seconds.
Repeat the same inner leg stretch on your left side, keeping your back straight and your hips square.
Move into a deep lunge on your right leg. Step one foot forward, lower your hips and hold the stretch without letting your front knee cave inward.
Switch to the deep lunge on your left leg and hold for the same length of time.
Do the cross leg forward fold on your right side. Cross one leg over the other, hinge at the hips and reach toward the floor.
Repeat the cross leg forward fold on your left side.
Stand tall and pull your right heel toward your glutes for the quad stretch. Keep your knees together and hold onto a wall if you wobble.
Repeat the quad stretch on your left leg.
Finish with the glute and piriformis stretch on your right side, crossing one ankle over the other knee and sitting back.
Repeat the glute and piriformis stretch on your left side, then stand up slowly.
Tips and common mistakes
Breathe steadily and never bounce in a stretch, since bouncing can trigger tightness instead of release.
Ease off if you feel sharp pain, especially in the knees or lower back, and keep the stretch mild.
Stretch on both sides for the same time so one leg does not stay tighter than the other.
Questions
When should I do these stretches?
Do them right after your run while your muscles are still warm. Stretching cold muscles is less comfortable and less effective.
How long should I hold each stretch?
Aim for around 30 seconds per side. The routine fits all ten positions into about 7 minutes.
Can beginners do this routine?
The video calls it an advanced cool down. If you are new to stretching, use a wall for balance and go less deep until the positions feel familiar.
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.
