I’ll be the first to admit that I am always tempted to skip my cool down after a run.
In fact, I used to swerve a post-run stretch all the time, and I paid the price the next day with extra tight hamstrings and an aching lower back.
Over time, I began to realize how much of a negative impact this was having on my mobility. I would wake up with tight hips, stiff calves and an overall heavy feeling that made me not want to run that day.
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I knew I had to change something. That’s when I came up with this quick 10-minute stretch sequence. It’s just enough to reset the body after a run and help prepare you for the next one.
This 10-minute stretch sequence focuses on the areas of your body that are most impacted during a run. Your calves, hamstrings, glutes and hip flexors are all targeted in this routine.
It’s easy to do daily and takes minimal time. I always notice a difference in how I feel the next day if I skip this routine.
By doing this routine, I’ve found that recovery doesn’t need to be time-consuming or complicated to be effective. Having a short and focused routine like this one can reduce tightness, improve mobility, and make starting your next run easier.
Here’s the post-run stretch routine I use.
1. Standing calf stretch
Time: 30sec each side
After you finish a run, your muscles are warm and ready to engage in static stretching. The calf stretch helps relieve tension from the repetitive impact of running.
How to do it:
- Stand an arms-length away from a wall and place your hands on it.
- Step your right foot behind you.
- Lower your right heel to the floor and lean your torso forward to feel a stretch in your right calf.
- Hold for time, then repeat on the other side.
2. Seated hamstring stretch
Time: 45sec each side
The hamstring stretch focuses on the back of the legs, which can tighten up quickly. This is especially true after longer runs.
How to do it:
- Sit on the edge of a chair with your knees bent and feet flat on the floor.
- Extend your right leg, placing your right heel on the floor.
- Hinge forward from your hips and reach your hands towards your right toes.
- Hold for time, then repeat on the other side.
3. Figure four glute stretch
Time: 45sec each side
The figure four stretch is one of my favorites and also one I rely on the most as someone who struggles with lower back and hip pain. It’s great for opening up the hips and glutes, which are both really important when it comes to running efficiency.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your right ankle on your left thigh, just above your left knee.
- Grasp the back of your left thigh in both hands.
- Gently pull your left leg towards you, you should feel a stretch in your right glute.
- Hold for time, then repeat on the other side.
4. Half-kneeling hip flexor stretch
Time: 45sec each side
The half-kneeling hip flexor stretch is another one of my favorites and is great for people who sit a lot or struggle with tightness in the hips in general.
How to do it:
- From kneeling, step your left foot in front of you, with your left knee bent to 90° and your knee directly above your left ankle.
- Engage your core and tuck your pelvis under, then carefully move your hips forward to feel a stretch in your right hip.
- Hold for time, then repeat on the other side.
5. Child’s pose with side reach
Time: 1min each side
How to do it:
- Kneel with your knees wider than hip-width apart.
- Sit your butt back to your heels and lower your torso, reaching your hands forward as far as possible.
- Use your fingers to walk your hands to the right, feeling a stretch down your left side.
- Hold for time, then walk your fingers to the other side.
6. Foam rolling
Time: 2min
I love finishing with a simple child’s pose, followed by a few minutes with my foam roller. Just some gentle rolling to get the tension out of my calves and quads.