Beginner Runners 😁Stretch Your Hamstrings After Your Run 🏃, by Run With DJ on YouTube. 1 min 15 s.
- Video length
- 1 min 15 s
- Time to do it
- 8 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Walk easily for 3 to 5 minutes after your run. Let your breathing and heart rate settle before you stretch, so your muscles are warm but not working hard.
Stand facing a low step or sturdy chair. Put one heel on it with the leg straight and the foot flexed up. Keep your back flat.
Hinge forward from your hips, not your waist, until you feel a gentle pull behind your thigh. Hold for 20 to 30 seconds, then stand up.
Sit on the floor with one leg straight and the other bent, sole against your inner thigh. Reach toward the toes of the straight leg with a flat back. Hold 20 to 30 seconds.
Lie on your back and loop a towel around the arch of one foot. Keep that leg straight and gently pull the towel until the leg lifts and you feel the stretch. Hold 20 to 30 seconds.
Stand with feet hip width apart and knees softly bent. Fold forward and let your arms hang, resting your hands on your shins or the floor. Hold for 20 to 30 seconds.
Swap sides and repeat every stretch on the other leg. Go through the whole set twice, which takes about 5 minutes in total.
Tips and common mistakes
Never bounce at the end of a stretch, since small bounces can make the muscle tighten instead of relax.
Stop at mild tension, not pain. If the back of your knee or lower back hurts, ease off the stretch.
Breathe slowly and steadily while you hold each position rather than holding your breath.
Save long static holds like these for after your run, and do dynamic leg swings before you head out.
Questions
How long should I hold each hamstring stretch?
Hold each one for 20 to 30 seconds and repeat it twice per leg. Going past about a minute in one position gives no extra benefit for most runners.
Can I stretch if my hamstrings feel sore the next day?
Yes, gentle stretching is fine for normal muscle soreness. Skip it and rest if you feel sharp pain, or if the soreness is in one small spot rather than the whole muscle.
Should I stretch before or after running?
Do this routine after your run, when the muscles are warm. Before running, use easy walking and leg swings to warm up instead of long static holds.
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.
