4 Essential Post-Run Stretches for Beginner Runners, by Run With DJ on YouTube. 1 min 16 s.
- Video length
- 1 min 16 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Cool down first by walking for a minute or two until your breathing settles. Then move straight into the stretches while your muscles are still warm.
Stand with feet hip width apart and hinge forward from your hips to reach toward your toes. Keep a soft bend in your knees and hold the stretch in the back of your thighs for 20 to 30 seconds.
Sink into a deep squat with your feet slightly wider than your hips and your heels down if they reach. Hold, then rock gently forward and back to open your hips, ankles and lower back.
Stand tall and pull one heel up behind you toward your glutes, holding your foot with the same-side hand. Keep your knees close together and your hips level for 20 to 30 seconds, then swap legs.
Step your feet wide and shift your weight over one leg, bending that knee while the other leg stays straight with the toes lifted. Rock side to side slowly to stretch your inner thighs and groin.
Breathe deeply through each stretch and ease out of it slowly when the time is up. Repeat on any side that still feels tight.
Tips and common mistakes
Never bounce or force a stretch, since pushing too far can strain the muscle you are trying to help.
Skip holding your breath. Slow, steady breathing helps your muscles relax into the stretch.
Do the stretches on both sides even if one leg feels looser, so your hips stay balanced.
Stop and back off if you feel sharp pain rather than a gentle pull, and see a professional if it persists.
Questions
How long should I hold each stretch?
Aim for 20 to 30 seconds per stretch. If you have more time, do two rounds of each instead of holding much longer.
Can I stretch before my run too?
These are best after running, when your muscles are warm. Before a run, do gentle dynamic movements like leg swings instead of long static holds.
What if I cannot reach my toes in the hamstring stretch?
Bend your knees more or rest your hands on your shins. The pull in the back of your thighs matters more than touching your toes.
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.
