Post-Run Deep Stretch Routine // Beginner Friendly Stretches To Use After A Run, by Zanna van Dijk on YouTube. 14 min 20 s.
- Video length
- 14 min 20 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Walk for a minute or two after your run so your breathing slows and your heart rate drops before you start stretching.
Stand and hold a calf stretch against a wall, one leg back with the heel down, for about 30 seconds per side.
Do a standing quad stretch by pulling one heel toward your glutes, keeping knees together, for 30 seconds per side.
Sit or lie down for a hamstring stretch, reaching toward your toes with a straight back, and hold 30 seconds per leg.
Kneel in a low lunge to stretch the hip flexors, tucking your pelvis slightly, for 30 seconds per side.
Move into a figure-four stretch on your back to open the glutes, holding 30 seconds per side.
Finish with a gentle spinal twist and a chest or shoulder stretch, breathing slowly through each hold.
Breathe deeply and relax into each stretch rather than bouncing, then stand up slowly when you are done.
Tips and common mistakes
Stretch only to mild tension, not pain, and stop if a muscle feels sharp.
Hold each stretch for around 30 seconds and avoid bouncing, which can cause small tears.
Do the routine while your muscles are still warm, straight after your run.
Skip deep stretching on cold muscles and warm up with a short walk first.
Questions
How long should I hold each stretch?
Aim for about 30 seconds per side. Longer holds are fine if you stay relaxed and keep breathing.
Can beginners do this routine?
Yes. Every stretch is simple and done on the floor or against a wall, so no experience is needed.
Should I stretch before or after running?
Do this routine after your run. Before running, use gentle dynamic moves like leg swings instead of long static holds.
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.
