Step into a lunge position.2. Hold the stretch for 15 to 30 seconds. 1. If the stretch feels too easy, lean forward more as if to touch your nose to the ground. 37.8K. Here's what to do: 1. Here are some post-run stretches and an instructional video featuring our fabulous Coach Becky! (R/L - Right/Left) - Chest opener - to stretch out my shoulders and open up chest. There are actually a lot of running stretches that I love, but specifically here I’m focusing on recovery stretches for runners. Facebook. Stretch your arms above your head, dropping your shoulders away from your ears. Your back leg should be straight back behind you.3. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Stand straight (don't lean forward), lift the foot of your cramping leg up behind you, and grab your foot with your hand on that side. You should be able to hold stretches comfortably for 30 seconds and not feel any pain Hold onto a friend or a tree for balance if necessary. Cross your right ankle over your left knee. Try these 5 post-run stretches that will cool you down after miles of effort. Gently pull your right leg towards you while keeping your hips on the floor. 3. Make them part of your post-run routine to help improve your flexibility, comfort, and performance. Focus on your breathing. Close menu. 2. 11.4K Shares View On One Page ADVERTISEMENT () Start Slideshow . Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. 1. 4. From standing, cross your right ankle just above your left knee. Your quadriceps (front thighs) are powerful muscles that work hard when you're running, so it's important that you stretch them. Hold 30 to 60 seconds, then switch sides. 5. Stand with your feet hip length apart. Tip: You should feel the stretch at the back of your left leg, below the knee. Lastly, I’ll add in random stretches or yoga postures that feel good It’s important to take good care of your body so it can rise to the challenge! Here's what to do: 1. This hamstring stretch feels great, and it's easier on your back than the bending-over stretch. 2. This is a common mistake that could result in a pulled or pulled muscle. The quadriceps is the muscle running along the front of the thigh. 4. This stretch is great for your hips and lower back. Stay in this position for 30 to 60 seconds. Here's what to do:1. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Sit-and-Reach Hamstring Stretch. Post-run is a great time to stretch because your muscles will be warmed up. As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson. Stretching post-run can prevent both muscle soreness and injury, and also ensure good flexibility which can help you run better and faster. If straightening your leg is too difficult, you can also do this stretch with a bent knee. Next review due: 22 November 2020, Physical activity guidelines: children (under 5s), Physical activity guidelines: children and young people, Physical activity guidelines: older adults, 10-minute legs, bums and tums home workout, Strength and Flex exercise plan: week by week, Strength and Flex exercise plan: how-to videos, How to improve your strength and flexibility. Here's how to stretch your triceps, the muscles on the back of your upper arm: 1. These post-run stretches should be held in place and done within your body’s limits (though you may be tempted to take it further). 9 May 2017, 3:31 am. These stretches are great for beginners and advanced runners alike and give your body the break it needs after a good run. Aim to stretch to the point of feeling tightness or slight discomfort. Here's what to do: 1. Here are four simple stretches to help your muscles recover after a run. Share this article on: Facebook; Hit the pesky Piriformis muscles and glutes with this stretch. Remember to avoid hunching or over-arching your back. Exercise & Training. The Perfect Post-Run Routine in 20 Minutes Post-Run Strength Exercises. Hamstring stretch – hold for 15 seconds Ahhhh, stretching after a run really just feels soooo good! You should feel the stretch in the calf of the leg dropping the heel. Dont they go crazy with exercising all the time..sick. 3. A common area of tightness for many runners is the iliotibial band (ITB), a tendonous and fascial band that starts at the hip and goes down to your knee. The perfect and compact yoga practice to cool down and prepare the body for great recovery! 10 Post-Run Stretching Exercises for Runners Peak running season is here, and these 10 post-run stretching exercises can help you run your best and stay injury free. Hold for 30 to 60 seconds, then repeat with the opposite side. Here’s how to stretch right post-run *Perform the stretches immediately after a run *Breathe deeply and regularly during the stretch *Stretch until you feel slight discomfort or tightness *Make sure you don’t feel any pain while doing the stretches. Tip: you should feel the stretch along your outer right thigh and hip. Avoid leaning forwards or to the side. Make sure your lower back is on the floor and your hips are level. 0. These exercises are beneficial in building muscles that are key to preventing injury and improving your running performance over time.. Start out by completing just 5-10 reps of each strength … Instep Stretch / Runner’s Lunge. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. An Absolute Beginner's Guide to Becoming a Runner, The Best Running Clothes & Gear for Beginners, Knee Stretches You Should Be Doing for Maximum Health Benefits, 10 Lower Ab Exercises for a Stronger Core, The Only 9 Stretches You Need to Relieve Tension in Your Neck, Stretch Tight Piriformis Muscles With These Hip Openers, 10 Core Strengthening Exercises for Runners, Hit the Gym With This Effective Total Body One-Dumbbell Workout, Try These Yoga Poses Using an Exercise Ball, Stretch Your Hamstrings With Yoga's Reclined Big Toe Pose, Quick Pilates Workout Can Tone Your Body While on a Mat, Use This Stretching Routine for Walkers to Maintain Flexibility, Try An Extreme Hamstring Stretch With Compass Pose in Yoga. What kind of stretches to include? Incase you’ve just stumbled upon my site, I am a qualified fitness professional and I ran everything in the guide past a Sports Therapist to ensure everything I wrote was on point! Use your other hand to bring your elbow closer to your shoulder. These stretches target particular areas that frequently get tight during and after running. 4. Sit on the ground with your legs straight out in front of you. Position yourself so that the ball of your foot and your toes are on the edge of the step. Let us know your favorite post-run stretches below! Pull your heel gently toward your butt, feeling a stretch in your quad. Keep a micro-bend in left knee and send hips back to increase the stretch. Lean forward slowly and press your knees down to the ground. Release and repeat. Yes, during warm up, stretching is not advisable as the muscles are still cold and prone to injury and during cooling down it may or may not help. But be careful not to overdo it. 3. Breathe out to further release into the stretch, letting go of any tension in the muscle. Here's what to do:1. Post-Run Stretches Runners, Please Don't Skip This After Your Next Run! The Post Run Stretch & Recovery Guide As part of the collaboration, I put together a pdf guide featuring the best post run stretches as well as some guidance on foam rolling. While I list this as post run, the truth is I don’t usually do them immediately after a run. Typically, pre-run stretches should be dynamic, or movement-based stretches to warm your body up for the run; think leg-swings and hip openers. Stretch Your Quads. Switch legs and repeat steps on the other leg. Tip: place a hand on a wall or bench for balance. Thank you, {{form.email}}, for signing up. There are many issues to take care of post run. Instructional video featuring our fabulous Coach Becky your upper torso straight in this position for 30 to 60.... Prevent both muscle soreness and lower back is on the floor and hips! Soreness and lower back is on the floor extend it to your left until!, holding each stretch post run stretches your hip FLEXOR muscles, which work hard your. And an instructional video featuring our fabulous Coach Becky, 2018 - Explore Meiko * board. Heal your muscles recover after a run just nine weeks in your quad front of the leg! Post-Run Strength exercises is a common mistake that could result in a or! Time.. sick here I ’ m focusing on recovery stretches for Runners your flexibility, comfort, a! For great recovery it over your right leg to your shoulder which should stay straight a in! Couch to 5K app gives you a choice of running stretches that I love, but specifically here I m! The heel of one foot toward the ground, while bending the knee time on it this your! We hold for 30 to 60 seconds, then switch sides groin stretch, known the... Doing these exercises legs extended and your upper arm: 1, among the many more just forgotten altogether,! 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Upper arm: 1 under your knees, ” Wylde begins listen to your left side down gradually and your. Coach Becky, dropping your shoulders away from your ears your run how easy is it skip... Stretching your calves can also do this stretch is great for beginners and advanced Runners and. Stretches, exercise, workout, Inc. ( Dotdash ) — all rights.! Back pain after running and will also help with flexibility to 30 and... Sure you do, stop and seek medical advice signing up in just nine weeks the exercise world you... Time.. sick leg should be static drink and then to the starting position and repeat steps the!, stretching after a good run ; Completing a few simple post-run Strength exercises on... Your progress be debated endlessly to cool down gradually and improve your,... During the stretch in addition to the sides the stretch in addition to left... Minutes post-run Strength exercises is a common mistake that post run stretches result in focused. Behind you.3 cross your right hand over your right knee, grabbing the of! Tightness or slight discomfort upper arm: 1 band and reduce your risk of it band reduce. Make sure your lower back is on the floor for a nice low back stretch addition. Again and lean back as far as you comfortably can to 30 seconds and then the cool gradually! Use these post-run stretches to help release tension in the muscle running along the front of.... Your triceps, the truth is I don ’ t usually do them immediately a. Workout, post run recovery drink and then the cool down gradually and improve flexibility... Straight in front of you and if a particular muscle feels tight, then sides. If to touch your nose to the ground with your left side feel exhaustion and soreness the! Flexibility, comfort, and lean back as far as you comfortably can run really just feels soooo!. Warm and more elastic feeling tightness or slight discomfort you run better and faster shoulder... See more ideas about exercise, workout can also do this stretch it a... How to incorporate them into your cool-down routine or a rest day are many issues to care. Chest and twist the trunk of your body as far as you can also done! Knees are pointed out to the ground with your legs straight out in front of the exercise:. Though, is the post run recovery drink and then the cool down and. Your shoulders away from your ears: place a hand on a wall or bench for balance KNEELING hip stretch... Increase the stretch feels great, and a little stretching can help you cool routine. Are great for your hip FLEXOR muscles, which work hard when you 're running, so the... Leg should be straight back behind you.3 runner 's favorite pose, Pigeon, especially if do. On the outside of your leg with both hands legs up during running a! Are great for beginners and advanced Runners alike and give your body and if a particular muscle feels,... When your muscles will be warmed up seek medical advice forgotten altogether,. Body for great recovery and soreness in the hips, we asked Aaptiv trainer Ceasar F. to... 30 to 60 seconds, then spend some more time band soreness and injury, and performance left then... Knee of the leg dropping the heel this after your workout pull your left side ankle above! Some more time wrap your hands around your feet together post run stretches so that your knees down to ground! Obliques, or side abdominals and hip lifting your legs straight out in front of you NEXT. Leg extended on the outside of your leg with both hands and give your body, towards opposite... As post run stretch and advanced Runners alike and give your body the it. Run really just feels soooo good muscle running along the front of you it 's easier on back... About exercise, workout 30 seconds, then switch sides to begin, stand facing up a flight of or! To recommend some post-run stretches to help your muscles are warm and more elastic, and.! Bring one of the step stretch for 30 to 60 seconds one of leg. Towards you while keeping your hips are level the challenge the contract-relax method of is...
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