After a run, the best stretches to do are static stretches. Obviously, after a run is a great time to stretch. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether.. Plus, it feels good! Stretching doesn’t have to be a long, involved routine. Cramps and charlie horses are nobody’s friends. It’s also important to stretch after a run. Stand with one foot planted firmly on the ground. Stop! I like to stretch at least every hour for about 2 minutes when I am completing a long run. After you do a run, make sure you cool down properly. Rejuvenate the body and mind through slow static stretches that will leave you relaxed and ready to do it all over again tomorrow. Stretching after a workout doesn’t have to take long, and you can find shortcuts by stretching several muscles groups at once. The expert says: “This is a great release for relaxing all the muscles on the bottom of your foot after a run. Why it works: People often forget about the calves when cooling down, and the best part about this stretch is that it works your calves, hip flexors, glutes and hamstrings. Buttock stretch – hold for 10 to 15 seconds. “It’s more about relieving everyday soreness … There has been a great debate in the running world for decades about whether you should stretch either before, after, or both when going for a run. But what kinds of stretches to do? Ahhhhhhhhhh…. Post-run stretches aren’t always the first thing that comes to mind after a tough run, but stretching after running really can make a difference the next day and in the long term. Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for running. The stretch is so commonly used because it primarily targets small muscles in your inner thighs called hip adductors. As always, remember to … The stretches here focus on the parts of the body that need some extra love post run: the hips, legs, and butt. To do a buttock stretch: Lie on your back and bring your knees up to your chest. 9 Running Stretches to Do After Every Single Run 9 Running Stretches to Do After Every Single Run. Hip adductors assist in everyday movements, like flexing, rotating, and straightening your hips. STRETCHING HAS MANY BENEFITS. Gently jog or walk for a few minutes. Running causes the muscles to shorten; stretching helps them re-establish their resting length so you don’t feel stiff afterwards. “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. Hamstring Stretch. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." After a run, however, is an entirely different story: this is the time to stretch! These five stretches will help you feel better after a walk and improve flexibility. Doing a few specific stretches after cardio workouts will increase your range of motion and improve muscle recovery. Runners may feel exhaustion and soreness in the quadriceps after a long or challenging run, as it is engaged heavily during running. Reach, bend, and twist your way to increased flexibility and a reduced risk of running injury. With repeated hip flexion in running, it comes as no surprise that many runners suffer from tight or sore hip flexors. There are different types of stretches recommended for before or after your run: Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. a. You round the final turn, glance at your watch and realize you just set a new personal record. These running stretches are best done after your run training (or racing), as part of your cool down. By doing these cooldown exercises, you’ll be able to avoid unnecessary pain. Best Stretches for After Running. Tight hamstrings can limit your range of motion which can drastically affect your stride and speed when you’re running. Running stretches are good after every run, but especially after more intense runs like intervals it is very important to do these. However, if you have a long run that you need to complete, it can be very beneficial to stretch for about 1-2 minutes during your long run. After Workout: Gentle Static Stretching Post-workout stretching should be gentle, not forced, so your tired legs can properly recover. It can be challenging enough to carve out time to run each day, let alone finding 10 extra minutes at the end of your workout to cool down. Best Stretches After Running. Watch the Running Stretches video. How To: Kneel on the ground in a lunge position. Know the difference between your body being pushed outside if its comfort zone vs. being pushed to injury. While I list this as post run, the truth is I don’t usually do them immediately after a run. Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate. After The Run Stretches. Keeping your quads and hamstrings stretched and strong will help your knees. Stretching out the hip flexor muscles may alleviate post-run hip soreness and may prevent the possibility of future running injuries from occurring. Stretching After Running. To get the heart rate down, a cool down period is always recommended post run. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. It builds strength in the ankles and calves, and helps to remedy flat feet”. Quadriceps Stretch Stretching the quads forces your hamstrings to contract, helping them get stronger. Hip Bridge Stretch 1. A static stretch is when you place your body in a certain position and hold the stretch for 30 seconds or longer. 5 stretches for running to cool down 1. By now, you’ve probably realized how different your body feels before and after you run. Then make it a habit to stretch. Unless we run or do yoga, we’re not standing on one leg for any length of time as an adult. These running stretches part of my evening routine which helps me to unwind or what I do after I finish a strength training session to keep listening to podcast I haven’t finished. She adds: “Running is a one legged sport. Spend more time on them if you feel the need. While it may sound less than ideal, making the time to properly cool down and complete a few post-run stretches will likely pay off in the long run (literally).. To get the most out of a stretching exercise, use slow, gentle movements, and hold the stretch for ten or more seconds as you increase your range of motion. Standing quad stretch. Be sure to stretch your quads after each run … Breathe. “A warmed-up muscle will not only better endure the stretching, but it will have the ability to sustain longer lasting results.” After your run After you run, Irmas advises doing three sets each of the quad and hamstring stretches on both legs. Also make sure you check out all the other running tips available in the running training section. Let your body reset and realize you’re not running from a predator. Start your cool down and stretching routine by walking the final 5-10 minutes of your route, whether on the road, trail, or treadmill. After Workout: Hip Bridge. It's important to have strong and flexible quads since these muscles help lift your knees and increase your speed. Now that you’ve stretched and gone on your run, we come to the cooldown workout. Focus on these dynamic stretches instead of static. Your heart rate is still probably jacked, and your muscles need to be eased back into a relaxed state. Stretches For Runners: When and How You Stretch Matters. Hip Flexor Stretch. Here’s the cooldown routine: Easy jog or walk — 5 to 10 minutes The quadriceps is the muscle running along the front of the thigh. Something is missing here — you forgot to stretch! To prevent injury and hasten recovery, perform dynamic stretches before you pound the pavement, and do static stretches after your run, when your muscles are pliable. It doubles as a great warm-up but is ideal for lengthening your lower body after a long run or intense HIIT class. “A popular balancing pose, Tree Pose… stretches the thighs, torso, and shoulders. Your muscles are warm and more elastic, and a little stretching can help prevent post-run stiffness. 7 MIN POST RUN YOGA! 5. You walk into your apartment, grab a bottle of water and jump into the shower. The perfect and compact yoga practice to cool down and prepare the body for great recovery! It is best to stretch after the run. Many runners have accepted the notion that you shouldn’t run with “cold” muscles and that stretching is the best way to get your body ready to hit the pavement. This includes lunges and dig down deep into it. Post-run: Warm, sweaty, more mobile, you’re able to take longer, deeper breaths Now that you know the kind of stretches you should do after a run and why they’re beneficial, here are 5 post-run static stretches you should do after your run to improve your performance and flexibility. Jog or walk for about 200 metres, then spend a few minutes stretching the muscles you have worked. This, of course, means that they play a large part in running. Stretching can be challenging, but it shouldn’t be painful. Stretch Your Quads. 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