Best Stretches After Running, by [P]rehab on YouTube. 7 min 22 s.
- Video length
- 7 min 22 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Cool down within a few minutes of finishing your run while your muscles are still warm. Walk for two or three minutes first to bring your heart rate down.
Sit with one leg extended and loop a towel around the ball of that foot. Pull the towel gently to flex your foot while keeping the knee straight, then bend the knee slightly to target the soleus. Hold 30 seconds per side.
Stand facing a wall with both hands on it. Step one foot back, keep that heel flat and the back leg straight, and lean forward until you feel a stretch in the calf. Hold 30 seconds, then switch legs.
Lie on your side and pull the top ankle toward your glute to stretch the quad. Keep the knees together and the hips square. Hold 30 seconds per side.
Sit with the soles of your feet together and knees dropped out to the sides. Hold your feet and lean your chest forward gently. Hold 30 to 45 seconds.
Kneel on one knee with the other foot flat in front. Tuck your pelvis and shift your weight forward until you feel a stretch at the front of the hip of the kneeling leg. Hold 30 seconds, then swap sides.
Kneel tall on both knees with toes pointed back. Lean back slightly and squeeze your glutes to stretch the front of both thighs. Hold 30 seconds.
Tips and common mistakes
Breathe slowly and never bounce in a stretch, since bouncing can trigger a protective muscle tightening.
Stop if a stretch causes sharp pain, and ease off to a gentle pull instead.
Do this routine after every run, and add foam rolling on rest days for tight calves or quads.
If a niggle lasts more than a week or two, see a physiotherapist rather than pushing through it.
Questions
How long should I hold each stretch?
Hold each stretch for about 30 seconds and repeat once or twice per side. Keep the stretch gentle, not painful.
Can I do these stretches before running?
These are static stretches, so they suit a cool-down better. Before a run, do a short walk or easy jog and some leg swings to warm up.
Do I need any equipment?
Only a mat or towel and a wall for support. A towel helps with the foot and calf stretch if you cannot reach 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.
