5 Essential Stretches After a Long Run

Running can shorten your muscles. If you don’t stretch properly, those muscles tighten and stiffen making you less flexible over time. In order to avoid that, here are 5 essential stretches that every runner should do after each run. Also, don’t forget to do these stretches before you run and hydrate post run!

1. Hamstring Stretches

The back of your knees basically, where your hamstring runs all the way up the back of your thighs to your glutes, can get very tight and sore after a run. Do these hamstring stretches immediately after a run:

• Put your right leg a foot’s length in front of you with your heel pressed to the ground. Lower your left knee until you are basically in a sitting position. Lift back up and repeat five times for each leg. Keep your back straight. 
• You can stretch your hamstring on the ground also. Sit down and stretch your left leg forward with your foot flexed. Take your right foot and place your heel against the inner thigh of your left leg. Keep your back straight while leaning forward with your belly first – do not roll your back over. Hold and repeat for each leg.

2. Calf Stretches

Want to avoid a painful charley horse after a run? Stretch your calves. Stand up straight. Place your right foot, heel down, behind your left foot. Keep your right leg straight while bending your left knee slightly. You’ll feel a stretch from your ankles all the way up to the back of your knees. Keep your back straight and hold for 30 seconds. Repeat for each leg. 

3. Glute Stretches

The glutes get tight from running. You can loosen your glutes post run by lying down. Bend your knees and plant your feet flat on the ground. Place your right ankle on your left knee, and then pull your left knee to your chest. Hold for 30 seconds and repeat on your left side.

4. Piriformis Stretches

Your Piriformis are the muscles between your glutes and your hips. Lie down with both feet planted on the ground. Take your left knee, still bent, and pull it toward your chest. Now pull it up toward your shoulder and hold for 20 seconds. Repeat with your right leg.

5. Thigh Stretches

Most runners do simple quad stretches post run. Pull your foot behind you up against your buttocks. There’s another thigh stretch that works both your lower back and your upper thigh. Get into a lunge position, right foot front. Keep your chest lifted, your back straight and tighten your glutes. Pushing your pelvic muscles back (while keeping your back straight), lean slightly forward. Hold for 30 seconds and repeat on the other side.