Post Run Stretches

Exercise | Running

Posted on October 10, 2014 by Jenny Cromack

 

Personal Training: Post Run Stretches

It is important after running to ensure that all your main running muscles are stretched to ensure you remain flexible and also to reduce any muscle soreness or tightness the next day.

  • Make sure, after a full cardiovascular and mobility warm up,  you stretch before speed work as the muscles need to be warm before the explosive work
  • Don’t stretch cold muscles. It’s far better to stretch after a run than before.
  • Don’t bounce or force your stretches
  • After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.

Here are some post run stretches for you to incorporate into your workout.

Lying Gluteal Stretch

Personal Training: Lying Wall Glute Stretch
Using a wall keep the ankle of your front leg just below your knee and ensure that you’re close enough to the wall for your lower back to be off the floor. As gravity gently brings your lower back towards the floor, you’ll feel a stretch in the muscles around the side of your buttocks. To intensify the stretch adjust the angle of your hips and front knee.

Lying Resistance Band Hamstring Stretch

Personal Training: Lying hamstring stretch
Laying down, keep both legs straight as you pull one leg towards you, trying to straighten the leg against the tension of the cord. You should feel the stretch higher up the hamstring.

Gastrocnemius Stretch

Personal Training: gastrocnemius stretch
Using a wall keep the back leg straight and push the back heel into the ground. Keep a straight upper body, gently lifting up your hips helps to intensify the stretch.

Soleus Stretch

Persoal Training soleus_stretch
Stand close to the wall and bend one leg, keeping the foot flat on the floor. You should feel a stretch in your lower calf. Lean towards the wall to intensify the stretch; there should be little pressure on the other foot.

Groin Stretch

Personal Training :seated-groin-stretch
Sitting on the floor put your feet together and gently use your leg muscles to move your knees towards the ground. to intensify the stretch keep a straight back and bringing your feet closer to your body.

IT Band stretch

Personal Training itb_stretch
Place one foot around the front of the other, keep both feet flat on the ground. Keeping both legs straight, lean your hips towards the side of your rearmost foot. You should feel the stretch down the outside of your leg and around your hip. If you are very stiff, it may take a few times before you feel anything.
Hip Flexor Stretch

persoal training: hip_flexor_stretch
Keep your hips squared forwards and your upper body vertical; slumping forwards reduces the stretch.
Standing Quadriceps Stretch

quad
Flex your foot and keep your body straight to maximise the stretch through the front of your leg. You can put one hand on a wall if you need balance.