The act of running is a repetitive exercise that will tighten the quadriceps, glutes, hamstrings, hip flexors, and calves. It’s important to know how to prepare for a run. But what about after your run? Excessive muscle tightness or strain leads to potential injury. Try these four post-run stretches to help you recover.
Leaning Calf Stretch
Face and place your hands on a wall, leaning slightly forward, with your back leg straight and front knee slightly bent. Lean forward until you feel a stretch in your back leg, and hold for 30 seconds, repeating up to five times per leg. Perform at least two sets with your back leg slightly bent, to target a different part of your calf muscle.
Side-Lying Quadriceps Stretch
Lay on your right side and bend your left (top) knee. Grab your left foot with your left hand and lightly pull your foot toward your glutes until you feel a stretch along the front of your thighs. Hold for 30 seconds and repeat 3–5 times before switching sides.
Lying Hamstring Stretch
Lay on your back with your left foot on the floor, and your right leg extended toward the ceiling, hands clasped behind your right knee. Gently pull your right leg toward you, and hold for 10, 5-second reps before switching sides.
Kneeling Hip Flexor Stretch
Kneel on your right knee, with your left foot flat on the floor, and left knee bent at 90 degrees. Press lightly forward to feel a stretch at the top of your right thigh. Hold for 30 seconds, 3–5 times, and then repeat on the other side.