Post Run Stretching Guide

Stretching after each run will help you feel less stiff and can help reduce your risk of injuries.

Below are the key stretches. Hold each stretch for 30 seconds.

Quad stretch

You can use a wall or chair for balance

Hamstring stretch

Step one foot in front on you and straighten that leg whilst bending your back leg
Sink your hips back as though you are sitting down. Keep looking ahead and place your hands on the knee of the bent leg
You want to feel a stretch down the back of the thigh of your front leg
Option: keep your front foot flat or lift the toes to feel a deeper stretch

Glute stretch

Lying on your back cross your left foot over your right leg, just below the knee
Hold the back of your right leg and gently pull it toward your chest.
You should feel a stretch around the hip and glutes of your left leg
Repeat on the other leg

Hip stretch

Inner thigh stretch

Upper calf stretch

Stand in a split stance with a a slight bend in your front leg and straighten the back leg.
Ensure your weight is in your back foot and keep the pressure in your front foot light.
You want to feel a good stretch down the back of your lower leg. Repeat on the other leg.

Lower calf stretch

You may need to bring your back foot a bit closer, but still in a split stance position.
Now bend your back leg whilst keeping the weight in that foot.
You want to feel the stretch lower down compared to the upper calf stretch (above the ankle).