How to stretch after running, by Living Better on YouTube. 2 min 56 s.
- Video length
- 2 min 56 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Walk for two or three minutes after your run so your breathing slows and your muscles warm down before you stretch.
Stand facing a wall and place both hands on it. Step your right foot back, keep the heel down and the leg straight, and lean forward until you feel a stretch in your calf. Hold 30 seconds and swap legs.
Bend the back knee slightly while keeping the heel down to stretch the lower calf, then repeat on the other side.
Stand tall, hold your right ankle behind you and pull the heel toward your glutes. Keep your knees close together and hold 30 seconds, then swap.
Sit on the floor with both legs straight. Reach toward your toes with a straight back and hold for 30 seconds to stretch the hamstrings.
Lie on your back, loop a towel around one foot and gently pull the leg toward you with a straight knee. Hold 30 seconds and swap legs.
Finish with a hip flexor stretch: kneel on one knee, tuck your pelvis and push the hips forward gently for 30 seconds, then change sides.
Tips and common mistakes
Hold each stretch still and breathe normally instead of bouncing, which can strain the muscle.
Stretch only to mild tension, not pain, and stop if a stretch hurts.
Do the full set while your muscles are still warm, ideally within a few minutes of finishing your run.
Questions
How long should I hold each stretch?
About 30 seconds per side is a good target. Keep breathing steadily and come out of the stretch slowly.
Should I stretch before running too?
Light dynamic moves like leg swings and walking lunges work better before a run. Save these longer holds for after you finish.
Can these stretches prevent injury?
Stretching helps with stiffness and range of motion, but it is not a guarantee against injury. Build your mileage up gradually as well.
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.
