8 MIN POST-RUN STRETCHING - COOL DOWN FOR RUNNERS - NO EQUIPMENT, by Run and Stretch on YouTube. 8 min 22 s.
- Video length
- 8 min 22 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Stand tall and step one foot forward into a low lunge. Keep the back leg straight and press the heel down to stretch the calf. Hold 30 seconds, then swap sides.
Stand on one leg and pull the other foot toward your glutes with your hand. Keep your knees close together and your hips level. Hold 30 seconds per side.
Sit or lie down and reach for one foot with a straight back to stretch the back of the thigh. Keep the knee softly bent if it feels tight. Hold 30 seconds per side.
Stand with feet wide and lean your upper body to the left, then to the right. Keep both feet flat and let the hip shift out as you lean. Hold 30 seconds per side.
Stay in the wide stance and fold forward with a flat back, hands on the floor or on a block. Bend your knees as much as you need. Hold 30 seconds.
Sink into a wide squat with toes turned out. Bring your hands together and twist gently to each side. Hold 15 seconds per side.
Come into a deep squat with heels down if they reach, elbows inside the knees. Keep your chest lifted and breathe slowly. Hold 30 seconds.
Cross one leg over the other and fold forward from the hips. Keep your back long and relax your neck. Hold 30 seconds per side.
Lie on your back and cross one ankle over the other knee. Pull the lower thigh toward your chest to stretch the glute. Hold 30 seconds per side.
Tips and common mistakes
Breathe slowly and never bounce in a stretch, since bouncing can trigger tightness.
Ease off if you feel sharp pain and stretch only to a mild pull.
Do the routine while your muscles are still warm, right after you stop running.
Skip or shorten any stretch that feels wrong for your body rather than forcing it.
Questions
Do I need a mat for this routine?
No. A mat adds comfort on hard floors, but every stretch works on carpet or grass too.
Can I do this routine on rest days?
Yes, it works as a gentle mobility session, but keep the holds relaxed and skip the deepest positions if you are not warmed up.
How long should I hold each stretch?
Follow the video timings of about 30 seconds per side, which is enough to relax the muscle without overdoing it.
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.
