One of the most important parts of any intense workout is your cool down, and this is especially true for running. While dynamic stretching is a better choice pre-run, static stretching post-run can help your muscle recover more quickly. Plus, since your muscles are warm, it’s a great opportunity to increase your range of flexibility! Here are some of our top choices:
- Quad Stretch
- Calf Stretch
- Leg Swings
- Torso Rotations
In the rest of this article, we’ll walk you through each stretch so you can receive the maximum benefit from each. So, what are we waiting for? Let’s get started!
4 Great Stretches To Do After Your Next Run
Stand up straight with your feet shoulder width apart and hold onto a wall, counter, or other sturdy surface with your left hand for support. Then, bend your right knee and use your right hand to grip your right ankle. Gently pull your right foot toward your right glute until you feel a stretch through your quad muscles in the front of your thigh. Hold for 10 to 30 seconds, then switch sides.
Stand an arm’s length away from a wall, facing it. Then, step your right foot forward until your toes touch the wall. Bend your right knee, keeping your left leg straight, and feel the stretch through your left calf muscle. Hold for 10 to 30 seconds, then switch sides.
Stand up tall, feet shoulder width apart, and hold onto a wall or other sturdy object with your left hand for balancing support. Place your right hand on your hip. Next, engage your abs, bend your right knee, and lightly swing your right leg off the ground in front of you. Let your foot brush across the ground as you swing your slightly bent leg to the back.
Repeat 5 to 10 times, or until your hip joint starts feeling relaxed, then switch sides.
Stand tall, feet hip width apart, and bend your elbows by your sides. Keeping your hips stil and pointed forward, turn your torso to the right, allowing your arms to swing and carry you with momentum. Return to the starting position and then twist to the left, feeling a spiral stretch through your spine. This completes one rep.
Do 5 to 15 reps, or until your spine feels looser and more energized.
We hope this article gave you some helpful static and dynamic stretches to add to your next post-run cool down. Be sure to drink plenty of water to encourage your muscle’s quick recovery