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6 Essential Post-Run Stretches

Adam Hodges | January 19, 2017

To stretch or not to stretch? That has been the age-old question for runners. The debate has gone back and forth, but the general consensus is to perform a dynamic warmup before your run and traditional static stretches after the workout.

With that strategy in mind, I recommend stretching these six body parts during your post-run warmdown. I usually do these in the following order, moving from standing to sitting on the ground.

Choose one stretch from each of the six categories plus the multi-category bonus stretch. Hold each stretch for at least 30 seconds and up to three minutes or longer.

Lower Calf (Soleus/Achilles)

The soleus muscle in the calf is an important running muscle that often tightens up after a hard run. To stretch the lower calf, find a wall and do the Wall Bent Knee Calf Stretch.

Upper Calf (Gastrocnemius)

To stretch the upper calf, modify the previous stretch to perform the Wall Straight Leg Calf Stretch.

Quadriceps

For the Standing Quadriceps Stretch (demo 1 | demo 2), grasp your foot with the opposite hand. In other words, grab your right foot with your left hand when stretching your right quad, and vice versa. This keeps your knee is a more natural position.

Hamstrings

From a standing position, try the Standing Forward Bend or Big Toe Yoga Pose. From a sitting position, do the Lying Hamstring Stretch with or without a strap. Another alternative is to stretch one leg at a time using the Seated Floor Hamstring Stretch.

Hip Flexors

Tight hip flexors are every runner’s nemesis, aided by the large amount of sitting we do in modern society. You can stretch your hip flexors from a standing, kneeling or lying position. Or do the Warrior I Yoga Pose.

Groin (Adductors)

On the ground, do the Seated Groin Stretch, known in yoga as the Bound Angle Pose.

Bonus: The Squat

Getting into a squat position is a good all-around stretch for runners that targets your quadriceps, hamstrings, calves, ankles, glutes and core. In yoga, it’s known as the Malasana, or Garland Pose. Do this at the end of your runs as well as throughout the day to stay flexible.

Stretching Tips

  • Stretch in a warm, dry place; move inside after a cold run and change into dry clothes, if needed.
  • For any static stretch or yoga pose, proceed gradually and avoid jerking or bouncing.
  • Stretch to your own personal limit; do not force yourself into a position based on what you see others doing.
  • Breathe deeply as you focus your mind on letting go of tension in the muscle you are stretching.
  • Perform each stretch with perfect form.
  • Remember, consistency is key to improving your flexibility!

Related:

chairThrow Out Your Desk Chair A Swimmer’s Guide to Healthy Shoulders yogaThe More You Run, the More You Need to Focus on the Supplemental Work Rethink Traditional Assumptions When Choosing Running Shoes The Dynamic Run Warm-up, Part 2: Dynamic Stretching

Filed Under: Training Tips Tagged With: Flexibility, Run

About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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