Deep Post Run Stretching, by Run and Stretch on YouTube. 11 min 32 s.
- Video length
- 11 min 32 s
- Time to do it
- 12 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Sit in a deep squat with your feet flat and heels down if you can. Let your knees open outward and hold to loosen your hips.
Stand and fold forward, reaching your hands or arms toward the floor. Gently push your head toward your knees and relax your neck.
Step your left foot forward into a deep low lunge and sink your hips down. Hold the stretch without letting your front knee cave in.
From the lunge, open your left hip by turning your torso and reaching up or to the side. Breathe slowly through the hold.
Straighten your left leg for a hamstring stretch, hinge from the hips and keep your back long. Hold, then switch sides.
Repeat the deep low lunge, hip opener and hamstring stretch on your right side. Match the time you held on the left.
Lie face down and prop yourself on your forearms in a sphinx pose. Keep your shoulders down and lengthen through your lower back.
Bend your left knee and pull your heel toward your glutes for a quad stretch. Hold, then swap to the right leg.
Finish in child's pose with your hips back over your heels and arms stretched forward. Breathe deeply and relax.
Tips and common mistakes
Breathe slowly and never bounce in a stretch, since steady holds are safer for tight muscles.
Stop if you feel sharp pain and ease off the depth until the stretch feels mild.
Keep your front knee over your ankle in lunges so you do not strain the joint.
Stretch after your run while muscles are warm, not before when they are cold.
Questions
How long should I hold each stretch?
Hold each position for about 30 to 60 seconds and breathe steadily. The routine takes around 12 minutes when you follow the timestamps.
Can I do this routine on rest days?
Yes, gentle stretching on rest days can help tight muscles. Keep it mild and skip any position that causes pain.
Do I need a mat?
A mat makes the floor work more comfortable, but a carpet or soft surface works too. Avoid hard floors for the kneeling poses.
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.
