Be honest, here – how often do you stretch after a run? If you do so after every outing, we applaud you, as stretching is one of the most beneficial things you can do to help you recover from your workout. If, however, post-run stretching is something you thus far don't do – perhaps because you are pushed for time, forget, or don't see the point – or are new to running and don't know where to start, then now is the best time to add it to your training.
To help you get started, we spoke with physiotherapist Christopher Pettit, from Movement Perfected, to nail down nine simple but highly effective stretches to do post-run.
What are the benefits of post-run stretching?
Stretching needn't take long, but it's certainly worth taking the short time to do it.
Stretching after a run helps to reduce muscle tension and soreness, improve blood flow and aid the parasympathetic nervous system (the rest and digest system) as it recovers from the stress brought about by running. Stretching also helps to prevent injuries, as it gives you the opportunity to spot niggles early on. And if you've ever hopped about hopelessly trying to stretch out a quad, you'll be pleased to know that consistent stretching will remedy this by improving your balance and coordination.
How to stretch properly
Follow these simple tips to get maximum benefit from your post-run stretches:
- Stretch a joint to the limits of your normal range – do not force a stretch!
- Mild soreness should take no longer than 24 hours to resolve after stretching. If, at this point, you still need more recovery time, then it's a sign that you stretched with too much force.
- If you’re not used to regular stretching, start by maintaining a stretch for 10-15 seconds, then gradually increase to 45-60 seconds over the next few weeks.
- During a stretch, inhale through your nose and exhale through pursed lips. You may wish to close your eyes to better concentrate on your breathing, especially during stretches where you are lying on the floor.
Best post-run stretches
Complete these stretches regularly to enhance your recovery and overall running performance:
1. Standing calf stretch
- Stand with your feet hip-width apart.
- Place your stretching leg behind you, with you feet, knees and hips facing straight forward.
- Lean forward, keeping both heels on the ground so you can feel the stretch in your calf.
2. Flexed calf walkout
- Walk your hands onto the floor.
- Push your hips as high as you feel comfortable.
- Walk on the spot and alternate dropping each heel to the ground to stretch the calf muscles in each leg.
- Roll through your whole foot.
Adaptation:
- Put your hands on a higher surface for an easier version.
3. Thigh/quadriceps stretch
- Lie on the ground, on your side.
- Bend you bottom knee up to keep your back flat.
- Reach behind to grab hold of the ankle of your top leg and pull it back behind you.
- Pull back the leg until you feel the stretch in the front of your thigh – don't extend through the back.
4. Glute and lower hamstring stretch
- Lie on your back with one knee bent.
- Pull one thigh up to your chest.
- Keep the foot flexed and gradually lift up your lower leg while keeping your thigh close to you.
- You should feel the stretch in your upper thigh and glutes.
5. Hamstring stretch
- Maintain your position for the glute and and lower hamstring string, but this time straighten out your leg.
- Flex your foot towards you.
- Gently pull your leg towards you until you feel a stretch in the back of your leg.
- Keep your other leg bent to support you.
6. Outer hip (piriformis) stretch
- Lying down, cross one ankle onto the opposite thigh.
- Using your hand, slowly push your knee away from you.
- You should feel the stretch on the outside of your hip.
Adaptation:
- Decrease the angle created by the resting leg.
7. Inner thigh (adductor) stretch
- Sit tall
- Bring the soles of your feet together and allow your knees to drop out to each side
- Apply pressure with the elbows on your knees
- Adaptation – sit on a raised surface
- You will feel the stretch on the inside of your thigh
8. Hip flexor stretch
- Place one knee back with your foot flat on the floor.
- Keep your hips square.
- Lunge forward, squeeze your glutes and lean back slightly.
- Push your back foot into the floor.
- You should feel the stretch in the front of your hip and thigh.
9. Lower back and chest stretch
- Lie with your knees and hips bent at 90 degrees with your arms out to the side.
- Slowly lower your legs to the floor.
- Repeat on the other side.
Adaptation:
- Place a pillow under your legs and lower your arms.
