After a vigorous run, it's important to properly stretch your muscles to prevent injury and promote recovery. In this article, we will explore the best stretches to do after running, focusing on the lower body, upper body, core, and overall relaxation. These stretches will help improve flexibility, reduce muscle soreness, and enhance your running performance. Here are the key takeaways:
Key Takeaways
- Start with a light jog and dynamic stretches to warm up your muscles before stretching.
- Stretch your lower body with exercises like calf stretches, quad stretches, hamstring stretches, and glute stretches.
- Don't forget to stretch your upper body with shoulder stretches, chest stretches, and tricep stretches.
- Focus on your core with abdominal stretches and lower back stretches.
- Cool down and relax with deep breathing, full body stretches, and foam rolling.
Warm-up before you stretch
Start with a light jog
Before you begin your stretching routine, it's important to warm up your muscles with a light jog. This helps increase blood flow and prepares your body for the stretches ahead. Take a few minutes to jog at a comfortable pace, focusing on loosening up your muscles. This will help prevent injury and ensure that you get the most out of your stretching session.
Dynamic stretches
Stretch Give tight hamstrings some love with a simple move you can do right at your desk. Sit tall and extend one leg in front of you, keeping a slight bend in the knee. With a neutral spine, hinge forward at the hips until you feel a stretch in the extended leg’s hamstring. Hold for 30-60 seconds. Repeat on the opposite leg.
Deadlift “Yes, this is traditionally a strength movement, but the deadlift is one of the best ways you can increase the stretch to your posterior chain,” says Blake Dircksen, DPT, CSCS, physical therapist at Bespoke Treatments in New York. Stand tall with feet hip-width apart. Keeping your chest up and a soft bend in your knees, hinge forward at the hips to push your butt back. Reach your hands toward your toes until you feel a stretch in your hamstrings. Reverse the movement. Squeeze your glutes to extend your hips. Repeat. Complete 25-30 reps. Add a pair of light dumbbells if you’d like.
90/90 Shin Box Stretch Improve hip mobility with this stretch, which works both internal and external hip rotation. Sit on the floor with knees bent, feet flat on the ground. Bend your right knee and extend your left foot behind you, placing the ball of your left foot on the ground. According to your level of flexibility and comfort, lower your hips, allowing your body to sink into the stretch. You should feel the stretch in your hip flexors, quadriceps, and calves. Hold for up to 30 seconds before switching legs.
World’s Greatest Stretch This move stretches out the leg muscles in the posterior chain (the back of your body), Dircksen says. Begin in a straight-arm plank with your hands directly under your shoulders. Step your left foot towards the outside of your left hand.
Activate your muscles
After warming up, it's time to activate your muscles before stretching. This step is important to prepare your body for the stretches and prevent injury. Here are a few exercises you can do to activate your muscles:
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World's Greatest Stretch: This move stretches out the leg muscles in the posterior chain. Begin in a straight-arm plank and step your left foot towards the outside of your left hand. Tap your left elbow against the inside of your left foot, calf, or knee.
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90/90 Shin Box Stretch: Improve hip mobility with this stretch, which works both internal and external hip rotation. Sit on the floor with knees bent, feet flat.
Remember to perform these exercises with control and focus on engaging the targeted muscles. Take your time and listen to your body. Now you're ready to move on to stretching your lower body.
Stretch your lower body
Calf stretch
According to your level of flexibility and comfort, lower your hips, allowing your body to sink into the stretch. You should feel the stretch in your hip flexors, quadriceps, and calves. Hold for up to 30 seconds before switching legs.
Quad stretch
This simple stretch targets your quads and hip flexors, Malek says. Stand tall. Shift your weight onto one foot and bring the opposite heel toward your glute. Grab hold of your ankle and press your knee into your inner thigh. Tuck your tailbone slightly and gently pull on your foot to bring your knee back. You should feel a nice stretch in your quad. Hold for 30-60 seconds and repeat with the opposite leg. Hold onto a chair for balance if needed.
Hamstring stretch
Give tight hamstrings some love with a simple move you can do right at your desk. Sit tall and extend one leg in front of you, keeping a slight bend in the knee. With a neutral spine, hinge forward at the hips until you feel a stretch in the extended leg’s hamstring. Hold for 30-60 seconds. Repeat on the opposite leg.
Here's a quick table to summarize the hamstring stretch:
| Steps |
|---|
| Sit tall and extend one leg in front of you |
| Keep a slight bend in the knee |
| Hinge forward at the hips |
| Feel the stretch in the extended leg’s hamstring |
| Hold for 30-60 seconds |
| Repeat on the opposite leg |
Remember to listen to your body and adjust the intensity of the stretch based on your comfort level. Happy stretching!
Glute stretch
To target your glutes and improve hip mobility, try the Glute stretch. Start by standing tall with your feet hip-width apart. Take a step forward with your right foot and bend your knee, keeping your left leg straight. Place your hands on your hips for support. Slowly lower your hips down and back, keeping your chest up and your back straight. You should feel a stretch in your right glute. Hold this position for 30-60 seconds and then switch sides. Remember to breathe deeply and relax into the stretch. Repeat this stretch on both sides for a total of 2-3 times.
Here's a simple table to summarize the Glute stretch:
| Steps |
|---|
| Stand tall with feet hip-width apart |
| Take a step forward with your right foot |
| Bend your right knee and keep your left leg straight |
| Lower your hips down and back |
| Hold for 30-60 seconds |
| Switch sides and repeat |
Give your glutes some love with this stretch and feel the tension melt away!
Don't forget your upper body
Shoulder stretch
To stretch your shoulders, start by standing tall with your feet hip-width apart. Keep your chest up and a soft bend in your knees. Hinge forward at the hips to push your butt back, reaching your hands toward your toes. You should feel a stretch in your hamstrings. Squeeze your glutes to extend your hips and repeat the movement. Complete 25-30 reps. If you want to add some intensity, you can use a pair of light dumbbells. Remember to listen to your body and avoid any pain.
Tip: Keep your chest up and focus on maintaining good posture throughout the stretch.
Here's a table summarizing the shoulder stretch:
| Step | Description |
|---|---|
| 1 | Stand tall with feet hip-width apart |
| 2 | Hinge forward at the hips, reaching hands toward toes |
| 3 | Feel a stretch in the hamstrings |
| 4 | Squeeze glutes to extend hips |
| 5 | Repeat 25-30 reps |
Remember to breathe deeply and relax while performing this stretch.
Chest stretch
Lie on your back with both legs extended. Bring your one knee toward your chest. Without raising your head or shoulders off the floor, use your opposite hand to gently pull your knee across the midline of your body. You should feel a gentle stretch in your glute and lower back. Hold for 30-60 seconds and repeat on the opposite side.
According to your level of flexibility and comfort, lower your hips, allowing your body to sink into the stretch. You should feel the stretch in your hip flexors, quadriceps, and calves. Hold for up to 30 seconds before switching legs.
Tip: Remember to breathe deeply and relax your body while performing the chest stretch.
- Lie on your back with both legs extended
- Bring one knee toward your chest
- Use your opposite hand to gently pull your knee across the midline of your body
- Hold for 30-60 seconds and repeat on the opposite side
- Lower your hips to deepen the stretch
- Feel the stretch in your hip flexors, quadriceps, and calves
Remember to listen to your body and stop if you feel any pain or discomfort.
Note: It's important to maintain proper form and alignment during the chest stretch to avoid injury and maximize the benefits.
Tricep stretch
To stretch your triceps, start by standing tall with your feet hip-width apart. Extend one arm overhead and bend it at the elbow, reaching your hand towards the opposite shoulder blade. Use your other hand to gently pull your elbow towards your head, feeling a stretch in the back of your arm. Hold for 15-30 seconds and then switch sides. Remember to breathe deeply and relax your shoulders while performing this stretch.
Here's a simple table to summarize the tricep stretch:
| Tricep Stretch |
|---|
| Stand tall with feet hip-width apart |
| Extend one arm overhead |
| Bend the arm at the elbow |
| Reach hand towards opposite shoulder blade |
| Gently pull elbow towards head |
| Hold for 15-30 seconds |
| Switch sides |
And here's a quick tip: Avoid bouncing or jerking movements while stretching to prevent injury.
Focus on your core
Abdominal stretch
According to your level of flexibility and comfort, lower your hips, allowing your body to sink into the stretch. You should feel the stretch in your hip flexors, quadriceps, and calves. Hold for up to 30 seconds before switching legs.
World’s Greatest Stretch: This move stretches out the leg muscles in the posterior chain (the back of your body). Begin in a straight-arm plank with your hands directly under your shoulders. Step your left foot towards the outside of your left hand. Tap your left elbow against the inside of your left foot, calf, or knee (this will depend on your mobility). Then, rotate your torso to extend your left arm overhead, reach your fingertips toward the ceiling. Follow with your gaze. Reverse the movement to return to plank. Repeat on the opposite side.
Frogger Stretch: This move stretches out the hip adductors and improves mobility in the hip capsule. Begin on all fours with hands beneath the shoulders and knees beneath the hips. Slowly and gently, move your knees wider apart while keeping your feet together. Sit back onto your heels and feel the stretch in your inner thighs. Hold for 30-60 seconds.
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Lower back stretch
Sit tall and extend one leg in front of you, keeping a slight bend in the knee. With a neutral spine, hinge forward at the hips until you feel a stretch in the extended leg’s hamstring. Hold for 30-60 seconds. Repeat on the opposite leg.
Deadlift: Yes, this is traditionally a strength movement, but the deadlift is one of the best ways you can increase the stretch to your posterior chain. According to Blake Dircksen, DPT, CSCS, physical therapist at Bespoke Treatments, the deadlift targets the muscles in the back of your body. It helps to improve flexibility and mobility in the lower back, glutes, and hamstrings. Incorporate deadlifts into your routine to enhance your lower back stretch.
To perform a deadlift, start with your feet hip-width apart and a slight bend in your knees. Hold a barbell or dumbbells in front of your thighs, keeping your back straight. Hinge at the hips and lower the weight towards the ground, keeping it close to your body. Engage your glutes and hamstrings to lift the weight back up to the starting position. Repeat for the desired number of repetitions.
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Cool down and relax
Deep breathing
After a challenging run, it's important to take a moment to focus on your breath. Deep breathing can help you relax and recover. Find a comfortable position and take a deep breath in through your nose, filling your lungs with air. Hold for a few seconds, then exhale slowly through your mouth, releasing any tension or stress. Repeat this deep breathing exercise for a few minutes to calm your mind and bring your heart rate back to normal.
Remember, deep breathing is not only beneficial for your physical recovery, but it can also help you mentally unwind and find a sense of peace after a demanding workout.
Tip: Find a quiet and peaceful spot to practice deep breathing, away from distractions and noise. This will allow you to fully focus on your breath and enhance the relaxation effect.
Full body stretch
After completing your run, it's important to give your whole body a good stretch. This will help prevent muscle tightness and promote recovery. Here are a few full body stretches you can try:
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Kneeling Hip Flexor Stretch: Start in a half-kneeling position and gently tuck your tailbone while squeezing your rear glute. Rock forward until you feel a stretch in your rear quad. Hold for 30-60 seconds and repeat on the other side.
-
Sumo Stretch: This stretch targets the hips and groin. Begin by spreading your knees as wide as possible and allowing your feet to spread outward. Sink your hips toward the floor and gently rock back and forth for 30-60 seconds.
Remember to perform these stretches slowly and gently, without any pain. Take your time and listen to your body. Happy stretching!
Foam rolling
After your run, take some time to foam roll your muscles. Foam rolling is a self-massage technique that helps release muscle tension and improve flexibility. It involves using a foam roller to apply pressure to different areas of your body. Roll slowly and focus on any tight or sore spots. Spend about 1-2 minutes on each muscle group, including your calves, quads, hamstrings, glutes, and back. Foam rolling can help reduce muscle soreness and prevent injuries. Make sure to drink plenty of water and stretch afterwards to maximize the benefits of foam rolling.
In Conclusion
After a challenging run, it's important to give your muscles some love and attention. Incorporating these stretches into your post-run routine can help alleviate tightness, discomfort, and pain, allowing your muscles to recover and function at their best. Remember to listen to your body and adjust the stretches according to your level of flexibility and comfort. So go ahead, take a few minutes to stretch it out and give your legs the care they deserve!
Frequently Asked Questions
Why is it important to stretch after running?
Stretching after running helps to improve flexibility, reduce muscle soreness, and prevent injuries.
How long should I hold each stretch?
It is recommended to hold each stretch for 30-60 seconds to allow the muscles to properly elongate.
Should I stretch before or after a cool-down?
Stretching is best done after a cool-down to help relax the muscles and improve flexibility.
Can I stretch if I'm injured?
If you have an injury, it is best to consult with a healthcare professional before attempting any stretches.
Are there any specific stretches for shin splints?
Yes, stretches like calf stretches and toe raises can help alleviate shin splint pain.
How often should I stretch after running?
It is recommended to stretch after every running session to maintain flexibility and prevent muscle imbalances.
Can stretching improve my running performance?
Stretching can help improve running performance by increasing flexibility, range of motion, and muscle activation.
Should I stretch both sides of my body equally?
Yes, it is important to stretch both sides of the body equally to maintain balance and prevent muscle imbalances.