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March 01, 2024

Stretching after a run is not just a good idea—it's essential for keeping your body in tip-top shape. But hey, we get it. Sometimes you finish a run, and the last thing you want to do is go through a whole stretching routine.

That's where we come in, mates! We've got your back with the lowdown on the six best stretches to do post-run. Stick with us, and you'll be feeling loose, limber, and ready to tackle whatever comes your way!

Now, why bother with stretching after running, you might ask? Well, it's all about recovery and flexibility, folks. When you stretch those tight muscles (looking at you, hips, quads, and calves), you're not only helping them relax but also improving your overall recovery process. And who doesn't want to bounce back faster after a run, right?

But hold your horses, we're not talking about spending half your day stretching. No way! We know you've got places to be and things to do. That's why we've crafted a quick and effective stretching routine that won't eat up all your time. Think 5-10 minutes tops, people. Easy peasy!

So, let's dive into the good stuff: the stretches themselves.

Quad Stretch

First up, we've got the standing quad stretch. Ah, those tight quads—they're the bane of many a runner's existence. But fear not, because this stretch is a game-changer. Just grab a foot, pull it towards your glute, and hold for a solid 30 seconds. Repeat on both sides, and you're golden.

Lying Hamstring Stretch

Next on the agenda? The lying hamstring stretch. Tight hamstrings? We've all been there. But with this stretch, you'll be giving those hammies the TLC they deserve. Lie on your back, grab a leg, and gently pull it towards you. Hold, breathe, and repeat. Your hamstrings will thank you later! 

Don't grab your leg around the knee, hold your leg either above or below the knee 😀

 

Calves

And let's not forget about those pesky calves. Tight calves can lead to all sorts of trouble, from shin splints to calf strains. But with the wall calf stretch, you'll be saying goodbye to those issues in no time. Just find a wall, place your hands on it, and lean in for a deep calf stretch. Ah, feels good, doesn't it?

Downward Dog

Now, onto a couple of yoga-inspired stretches, because who doesn't love a good downward-facing dog? This pose is a triple threat, stretching your hamstrings, calves, and lower back all at once. And if you're feeling fancy, throw in a little heel raise for an extra calf stretch. Yoga enthusiasts, rejoice!

Pigeon Pose

But wait, we're not done yet. Last but certainly not least, we've got the pigeon pose. This bad boy is a hip opener extraordinaire, perfect for improving mobility and flexibility. 

Use some support under your right buttock if needed, to keep your hips level. As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest. As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat. Trust us, your hips will thank you for it.

 

And there you have it, folks: a quick and effective stretching routine to keep you feeling fresh and fabulous after every run. So, next time you hit the trail, don't forget to show your muscles some love. Your body will thank you for it!



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